Captain D – Still Can’t Listen

17 PAX gathered this morning to get better (or at least live through a Q lead by me)

PAX: Captain D, MoneyBall, FroYo, Rica, Meat Sweats, Scout, Uncle Jesse, Quatro, McFly, Fragile, Chum, Flying Tomato, COOBS, Valley Boy, Josey, Roadhouse

Q: Waldorf

Warm Up

• Loop around the block
• 10 IC Arm Circles – and flap jack
• 10 IC Cotton Pickers
• 10 IC Windmills
• 10 IC LBDs
• 10 step ups – each leg on the wall

The Thang

10 of each of the following

• Mountain Climbers IC – 4 count
• Squats – OYO
• Double Press Burpees
• Lunges – 10 each leg
• IC American Hammers – 4 count
• Hindu Merkins

(Captain asked how many)

Loop around the block

12 of each of the following

• Mountain Climbers IC – 4 count
• Squats – OYO
• Double Press Burpees
• Lunges – 12 each leg
• IC American Hammers – 4 count
• Hindu Merkins

(Captain asked how many, again)

Loop around the block

17 of each of the following

• Mountain Climbers IC – 4 count
• Squats – OYO
• Double Press Burpees
• Lunges – 17 each leg
• IC American Hammers – 4 count
• Hindu Merkins

(Captain asked how many, still, again…and got a response from YHC)

Back to the basketball court for 42 seal-jack SSHs

Announcements: 

• Still working on getting the logistics for Speed for Need
• BRR sign ups have started

Prayer Request

• Roadhouse’s M

FroYo prayed us out.  

Good work all.  Glad to be back home for a couple of weeks