Also Spaulding not on site
Warm Up:
SSH 20X, Jump Lunge 20, IST 20X, Jump squat 20X, TS 20X
The Thang:
Mosey to corner Merkins 20X
Mosey to corner Squats 20X
Mosey to park entrance Scorpion Drydock 20X
Mosey to parking spaces, plank walk back and forth with 20 merkins
Mosey to park playground 10 pull ups, 20 dips (repeato)
Mosey back to parking spaces, plank walk back and forth with 20 merkins
Mosey back to entrance Scorpion Drydock 20X
Mosey to corner squats 20X
Mosey to firestation Merkins 20X
Mosey to rock pile, all PAX select rock, mosey to firestation parking lot
Rock press 20X, move 1 to your left, Squats 20X, move 3 to your left, skull crushers 20X, move 5 to your left low curls 10X, high curls 10X, full curls 10X, move 5 to your left (back to your rock) squat, curl, press, skull crusher 15
rocks back and mosey back to home base
Mary:
Merkin time bomb 5-4-3-2-1
Rosalita 20X (outlaw)
W 20X (Moby dick)
Crunchy Frog (stromboli)
Low flutter 20X (hacker)
dying cockroach (Yosemite)
Moleskins:
Grenade took Outlaw spot of being form police
Outlaw wondered if Grenade mowed his lawn with his lime green sneakers
Goat did not like Ninja pointy rock which hit in a delicate place during curls
Pax were impressed on how I got them back to the rock they started with.
6 ran the standard: Omega, Outlaw, Moby Dick, Stromboli, Hacker, Yosemite also called Mary exercises to work on our six pack.
Goat thanks for taking us out in prayer and Outlaw thanks for the opportunity to Q.