AO: The Pulpit
QiC: Purple Cow
Pax Count: 11
Pax List: Blue Jay, Bunny, Deputy, Flathead, Gunner, Johnny Football, Junk Bond, MARTA, Purple Cow
FNG Count: 2
Downrange: Big House, Frizzle (Knoxville)
Warm up:
SSH, Imperial Walker, SSH, Merkins, Mountain Climbers, SSH, OC Squat, Weed Picker
The Thang:
-
10 Lt Dans; 5 Burpees; 10 Merkins; Suicides with 10 (4C) X-Men’s before the last
sprintbear crawl back to starting point (Repeat for 15 minutes) -
Recover with Hamstring Scoops + Quad stretch
-
Building a Doghouse (timed 5 minutes): 1 Shoulder Press; 1 Push Up; 2 Shoulder Presses; 2 Push Ups, etc.(all the way up to 10 and then back down to 1).
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10 (4C) Reverse lunges; 5 Burpees; 5 Hand Release Merkins; Suicides with 10 (4C) X-Men’s before the last sprint back to starting point (Repeat for 10 minutes)
CoT:
- Welcomed 2 FNGs (Blue Jay and Gunner)
- Prayer request from Frizzle and Gunner
- “If you defer investing your time and energy until you see that you need to, chances are it will already be too late.”