But no Merlot




Dates: 2019-08-30

Where: blacktop

QIC: Long Island

Number of Pax: 14

Pax Names: Stopwatch, The Mole, Mandals, Snap On, Spock, Showtime, GeekSquad, Turtle Head, Mumbles, G-String, Yukon Cornelius, Rachet, The Shore, Long Island

Warm-O-Rama: Mosey to the circle. Side Straddle Hop 30, Rocky Balboa, Sun Gods, Skip and Jumps (name?), Side shuffle, deconstructed burpees.

The Thang: A.L.A.R.M. x 3 (Grab an atlas stone and get to work)

1.) Shoulder Press , Alt. lunges, Sit ups, Rosalita, Mountain Climbers

2.) Front shoulder raise, Mexican Jumping bean Squats, American Hammers, Rosalita Wip, Merkins

3.) Arm curls, Squat Potato, LBC's, Ranger Merkins, Monkey Squats

Bear Crawl uphill 3 steps forward 1 step back 1 merkin repeat 30 yards

Dirty Harry downhill 5 steps forward 1 step back 1 dip repeat 30 yards

COT: Prayer requests for family of PAX diagnosed with cancer and death in the extended family. Congrats to G-String for the new job and moving back toward town, prayers that we all continue to build these relationships and bring some more FNG's into our community.

Leave a Reply

Close Menu
Do NOT follow this link or you will be banned from the site!
×

Cart

%d bloggers like this: