• When: 2020-01-13
  • QIC: Selfie
  • The PAX: Kamikaze, Wannabe, TOY, Grilz, Wham!, Katniss, Turnpike, Turncoat, Selfie


It’s Wet Outside, Blocks are Heavy…

9 pax avoided the rain and got some good block work in on a warm January morning.

COP:

  • SSH x 20 IC
  • Windmill x 10 IC
  • LBAC x 10 fwd, x 10 rev IC
  • Overhead Armclaps x 20 IC
  • Quad Stretch OYO
  • Calf Stretch OYO
  • Slow-fast Merkins x 10 IC

Grab a block and head to the bottom of Liberal Hill. Before blocks, do a little hill work. Run up and down the hill once, Bernie Sanders halfway up, sprint the rest and back down. Collect your block and head to the N. Tombee cul-de-sac. Stop at each driveway along the way and do 10 curls. There was a coyote waiting for us at the N. Tombee cul-de-sac, but the sight of a bunch of scary guys with cinder blocks sent him running!

Partner up in the cul-de-sac for a little Dora. One partner run while one is doing an exercise. Partner totals:

  • 50 Block Burpees (#crowdpleaser)
  • 100 Goblet Squats
  • 200 Raise the Roofs

Head back to the clubhouse, stopping at the same driveways for another 10 curls each. Circle up upon return to the clubhouse for a few more minutes of fun:

  • 10 Block Burpees OYO
  • 20 Goblet Squats IC
  • 25 Bench Presses IC

Return your block and done.

Announcements:

  • Check out the Cottonmouth sponsored by F3 Lake Murray – 2/29/20
  • Shocker has the Q on Wed, Turnpike on Friday (since Katniss hurt Hugo the other day)

Prayer Request: Keep the Bankhead family in your prayers.

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