PT

3 PAX and 2 Rehabers made it out to the concrete jungle for a deltoid fest. 

Warmorama:

• Several laps around the islands
• Circle up for 
• SSH X 40
• Windmill X 15
• Good mornings X 10
• Toy Soldier X 10
• IST X 10

The Main Thang:

• Line up by pull-up bars
  • bear crawl to lines and do 4 mericans, run to end island, back to the beginning, then bear crawl 4 lines and do 8 Mericans, run to end island and back to beginning…this repeated 6 times. Ends with 24 Mericans. 
  • Repeato with 2 burpees every two lines for 6 rounds. Replaced bear crawl with lunges. Ends with 12 burpees.
  • Lots of running
  • Mosey to awning area
• 11's across road.
  • ?Dry Docks for 10 and Incline Merkins (on curb) for 1. Bear crawl to one side, run back to other. But…after lots of BS on the amount of bear crawls already performed, replaced bear crawls with lunges.
• Mosey to blocks for some block super sets:
  •  Do not drop blocks, one exercise right to the other, and follow along:
    • Goblet squat X 8
    • Curl X 8
    • Overhead press X 8
    • Skull crusher X 8
    • Repeato back to back subtracting 2 each time.
    • Blocks back and mosey to cars for Mary
• Mary
  • BBC X 10
  • BBC to side X 10 repeato other side
  • LBC with alternating leg lift X 10
  • Recover Recover

COT:

• Reminder of the MQ appreciation evening at Summit Coffee on the 13th.

Notables:

• Scrappy and YHC were planning coffee until Kachow shows out of the gloom on foot. toxic and Knockout came in under the bell.
• Props to Toxic and Scrappy for coming out rehabing. Doing what they can to stay connected and as healthy as possible.
• Thank you Toxic for your detailed bowel movement account this morning. Although YHC was tracking with you completely.
• Thank you Toxic for being our designated counter. Could not have done it without you. Quite a quiet group this morning.
• Lots of BS on bear crawls. YHC hates them and not sure why they were included. Forgot gloves too..
• Scraptastic in on deck for next week!

Thank you for allowing me to lead.