Bolt 45 or Colt 45

Event Date

Jul 31, 2019


Happy last day of July and the weather was nice!

Warm-Up:

Mosey to the front of the Gym

30-SSH IC

10- Windmills IC

Walk out on your hands to plank position and do 10 Merkins walk back to upright position

5 Burpees

Walk out on you hands to plank position and do 10 plank jacks IC

5 Burpees

Walk out on your hands to plank position and plank for 1 minute walk back to upright position

5 Burpees

Walk out on your hands to plank position and plank on your right hand to a group count of 60

5 Burpees

Walk out on your hands to plank position and plank on your left had to a group count of 60

5 Burpees

Walk out on your hands to plank position and do 10 Merkins walk back to upright position

The Thang

Mosey to the block pile and back up the hill with your blocks

Bolt 45 with the blocks (curls) IC

Mosey to the pull-up bar

15 knee raises while the rest of the PAX plank and rotate until everyone has a chance

15 knee raises to the left while the rest of the PAX do squats  rotate until everyone has a chance

15 knee raises to the right while the rest of the PAX do crunches rotate until everyone has a chance

Mosey to the down under bars

10 Hammer curls IC

10 Standard curls IC

Mosey back to blocks

Bolt 45 with the blocks (curls) IC

Put blocks up and Mosey to the front of the gym

Colt 45 (squats) IC

Quadraphelia to the top 

Colt 45 (squats) IC 

25 15 Monkey humpers IC 

Mary

10 Toes to the sky IC

10 Rosalita whip IC

25 LBC IC 

Reflection:

James 3: 1-12 Controlling the Tongue (Go look it up)

Let's use our words to be postive influence on each other and the people around us. It is easy to be negative and tear people down. It is hard to stay positive and lift people up. You guys have done this for me, but lets all try and do it with everyone around us. 

M/C

Got a little warning for Sporks Q on Saturday. 

The Sexy hat may come back out on Friday

Abrams always has a source for hydration during a workout if you need it. 

P-funk is on a good run and always makes it fun when he is there not that everyone else isn't. Just good to see him back at it. 

Thank you guys for letting me lead and making me better. 

Mater