• When: 2018-10-24
  • QIC: Wham!
  • The PAX: Special K (#Respect), Quaker, McLovin, Turncoat, Katniss, TOY, Selfie, Grilz, Barium, Hugo (#Respect), Turnpike, Wham!

Go Back to the West Coast #Sally

12 faithful arrived in what turned out to be a nice Fall morning. It was clear and crisp. Some would even say wet, #Katniss. A full moon filled the sky. Perfect conditions to meet #Sally (and to send her packing).

The Warmup:

  • 15 SSH
  • 15 Imperial Walker
  • 15 LBAC Forward
  • 15 LBAC Backward
  • 15 Raise the Roof
  • Calf stretch
  • Quad stretch
  • 15 mountain climbers

The #GoGo: Uno

Everyone grabbed a block and a partner and headed for Liberal Hill for a DORA.

  • Partner 1 starts 100 tricep extensions and partner 2 Cusaks up the hill with the block.
  • Partner 2 leaves the block on the top of the hill and runs back down to relieve partner 1.
  • Partner 1 runs up the hill grabs the block and Cusaks back down the hill.
  • Rinse and repeat until all 100 tricep extentions are complete.
  • Immediately go into 100 kettle bell swings while your partner runs up and down the hill with and without block.
  • 100 overhead presses come next, while your partner runs the hill with and without blocks.

The #GoGo: Deuce

  • 20 Flutter Kicks in a 4 count cadence. Sprint to the next street
  • 15 Iron Crosses OYO. Sprint back to the previous street
  • 20 Flutter Kicks in a 4 count cadence. Sprint to the second driveway and then slowsey to the speed bump.
  • 20 Hello Dollies in a 4 count cadence. Sprint back to the previous street.
  • 20 Chaser LBC’s in a 4 count cadence. Jog to the next street.
  • 20 Ray Charles’ in a 4 count cadence. Jog back to the previous street.
  • 15 Iron Crosses OYO

Mosey back to the AO

The #GoGo: Trey

  • Bring Sally Up

Start in low plank position. Anytime in the song where it says, “Bring Sally Up” do a merkin and go back to the low plank position. Once the PAX can’t do anymore merkins, substitute with burpees. The song lasts 3:54 seconds. Sally is mentioned at least 20 times. I stopped counting after that.

Hard work was put in by all.

COT: Counterama; Name-O-Rama, Announcements: HDHH today at Bar None; Grilz’ birthday today, one-year closer to respect; Oliver Gospel Mission Mac&Cheese Drive – need 600 boxes or $$ by November 12; #TheCastle AOQ transition, Friday November 2.    Prayer, done.