Quoth the Raven


8 including 1 Kotter from the East Side of the lake known as Raven posted for a last second Q by Clark. FNG-1 is Dr. Jones.

The time was 0326 and YHC was chatting with Shake Weight about the impending 0530 beat down. It was discovered that we had no Q. With less than 2 hours to spare a workout was brilliantly put together thrown together. Here is mostly how it went down.

Warm-up
15IC Tony Hawks
15IC Mt Climbers

5 IC Dippy Birds, Each Side

10 IC ISW

we did something else here, can't recall

 

The Thang
Mosey down to the trackMosey 1 lap

100 yards of pain
Dragon walk to the 25
Lunge walk to the 50
Bear crawl to 25

Burpee broad jump to the goal line

Mosey to the pull-up bar

MAX pull-ups plus 2 more with partner holding feet.
15 IC 'Mericans 

REPEATO

20 OYO Australian pull-ups

 

Mosey to the block pile
 

10 IC curls
10 IC bent curls
10 IC hammer curls
run up the hill and back down
 

10 IC Skull Crushers
10 IC Block Dips
10 IC triceps focused pushups

run up the hill and back down
 

10 IC shoulder press
10 IC upright row
10 IC shoulder raise

run up the hill and back down
 

10 IC trifecta
Return the blocks

 

Mosey back to the top of the hill, grab some wall for a 60 sec wall sit. Run around the corner and do it again.

 

Mary
20 IC LBC

15 IC Freddy Mercury

15 IC low flutter

15 IC Spider man /low plank knee raise

Homer to Marge to Mr. Burns

30 Sec. Mason Twist
 

Reflection
1 Corinthians 16:13
Be on your guard; Stand firm in the Faith, be men of courage; be strong
A lot of worldly things will attend to try to derail us men of Faith. Your job is to be ready to recognize this, reject passivity and be the courageous man that God calls on you to be. Be the leader of your family, a spiritual leader in your workgroups, etc…