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