Penance – voluntary self-punishment inflicted for having done wrong


An honorable man would never sleep through a hard commit.  But I did just that 3 weeks ago, leaving the MacAulay Clown Car alone, confused in the dark for at least 30 seconds. As a penance, I took the Q today and totally redeemed myself!

Warmorama:

  • Mosey around the parking lot, high knees, butt kickers, karaoke left, karaoke right
  • SSH x10
  • Windmill x 10
  • Carrot Pullers x 10
  • Storm Troopers x 10 

Thang

Mosey to front patio with KB

  • 10 Burpees OYO
  • 10 Decline Mercans IC
  • 20 KB Swings OYO
  • 10 Upright Rows IC
  • 10 Carolina Dry Docks IC 
  • Repeato 2 times

Mosey to Pullup Bars with KB

  • 10 Pullup
  • 10 Lawn Mower Left side
  • 10 Lawn Mower Right side
  • 10 Chinup
  • SSH till everyone caught up
  • Ladder down 8, 6 of each

Mosey back to parking lot with KB and partner up

  • Partner 1 Plank
  • Partner 2 Squat to Press x 10
  • Flapjack
  • Ladder down 10, 9, 8, 7… 1
  • Grab some curb
  • Rocky Balboas x 15
  • Weighted Dip (KB in Lap) x 10
  • Repeato 

Mosey to front of church for 5 min of Mary

  • 10 Pretzel Crunch each side (TB)
  • 10 WWII OYO (TB)
  • 50, um 35, um 26 Low Flutter (OB)
  • 10 Heels to Heaven (Fescue)
  • Recover, Recover

Moleskin

  • Nothing worse than letting down your bros, hopefully I'm back in the circle of trust!
  • Some mumble chatter today about Carolina Dry Docks always being IC, #whatevs
  • Always impressed by those taking on the heavier KBs, not that size matters.
  • OB set a lofty goal for low flutters, but alas it was not to be, but goals are nice
  • Best of luck to PAX doing BRR!

YHC