One minute warning

“Disclaimer”

Let’s go

WARM UP

SSH (IC) x 20

Abe Vigodas (IC) x 10

IST (IC) x 10

Copperhead Squats (IC) x 10

Arm Circles big and small, OH Clap (IC) x 10, & Seal Clap (IC) x 10

Backwards Capri lap

THE THANG

PAX grab 2 rocks, to go along with YHC’s 30# KB and 32# ruck plate

5 stations, one for each PAX, all work thru the stations then LBL (lil baby lap)

Round 1 – Merkins, Curls, OH Press, Skullcrushers, and Squats

Round 2 – WW1’s, Lunges, Clean and Press, Halos, and Ribbons

Round 3 – LBC’s, Copperhead Squats, Prone chest press, squat curls, and something

Put your rocks up and back to launchpad

Give it your all to the flag pole and back

MARY

LBC’s (IC) x 20

E2K (IC) x 10 each side

Low flutters (IC) x 15

High Flutters (IC) x 15

Low Dolly (IC) x 10

High plank / Low Plank

Recover Recover

REFLECTION

Proverbs 10:30

“The righteous will never be uprooted, but the wicked will not remain in the land.”

Prayer out 

I FORGOT NAME-A-RAMA #RUSTY

MC

-Clark pushed (bullied) YHC into posting.  Q’ing seems to be the only way to ensure that. 

-Step up and Q one workout a month PAX.  Be a leader, don’t just show up to follow.

-Iron Horse was in full 7 year old mode today #why

-Travolta showed up late but still beat the fartsack and put the work in.

-Sparrow may have grunted when YHC announced the Q spot

Always a pleasure to lead, and be led by you men.

Hefty