AO: Stockyard

When: 02/06/2024

PAX:

Number of Pax: 11

Pax Names: Butter Bean, Canoe, Daisie, Picanha, Python, Quadzilla, Sailor Moon, Screwball, Stage Dive, Swing Line, Tinfoil,

Number of FNGS: 1

FNG Names: Lemon Squeeze

QIC: Python


WARMUP:

Side Straddle Hop – 20 (cadence)
Weed Picker – 10 (cadence)
Windmill – 10(cadence)

THE THANG:

YHC wanted to work the arms, legs, and abs. We did all 3 with the trifecta.

We started with a Indian Run with Sandbags to the backside of the school. There we 3 stations to work the 3 major muscle groups (arms, legs, and abs).

1st Station – Bottom of the Stairs
R1 – 20 Curls w/ Sandbag (Farmer Carry to Next Station)
R2 – 20 Merkins (Farmer Carry)
R3 – 20 Bench Press (Farmer Carry)
R4 – 20 Single Arm Row (10 Each Arm) (Farmer Carry)

2nd Station – Bottom of the Stairs
R1 – 20 Squats w/ Sandbag (Rifle Carry to Next Station)
R2 – 20 Alabama Prom Dates w/ Sandbag (Rifle Carry)
R3 – 20 Deadlifts (Rifle Carry)
R4 – 20 Power Cleans (Rifle Carry)

3rd Station – Top of the Stairs
R1 – 20 Big Boy Sit-ups w/ Sandbag (Zercher Carry to Next Station)
R2 – 20 LBC’s w/ Sandbag (Zercher Carry)
R3 – 20 Flutterkicks (Single) w/ Sandbag (Zercher Carry)
R4 – 20 Can Openers (10 Each Leg) (Zercher Carry)

Rinse & Repeat

After we finished the rounds, we did another Indian Run with sandbags back to the Flag for some Mary.

MARY:

1 Minute of Mountain Climbers

ANNOUNCEMENTS:

Guns N’ Hoses 5K this Saturday, 02/10/24

COT:

Praise report for Duster’s Grandfather on healing, wanting a BBQ Sandwich and giving the nurses a hard time. All good things for someone feeling better. Praise report for Gillette on landing a new job. Prayers for YHC’s oldest 2.0 battling the Flu and praying it doesn’t spread. Finally, prayers for Lemon Squeeze with his path of righteousness, faith and purity being 21 going to KSU! It’s a tough road for any man

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