• When: 06/13/17
  • QIC: Boris
  • The PAX: Ballboy, Ripcord, Nails, OBC, Pele, Prenup, Spool


Real Quit at SCORE this morning. Must have been all that counting

8 at SCORE this morning. Great crowd that really worked hard this morning.

Weather: Clear, 72 Degrees

COP – Front of Dreher by the building

Merkins – 15 IC
Big Boy Situps – 15 OYO
Squats – 20 OYO
Little Baby Arm Circles – 15 IC F/B
Overhead Claps – 20 IC
Shoulder Presses – 20 IC

Workout:

Circuit 1 – 2 sets of each exercise with little to no recovery
1. Dips X 10
2. Merkins x 20
3. Squats x 50
4. Big Boy Situps x 50
5. Lunges x 20 each leg or 40 total
6. Burpees x 15
7. Air Shoulder Presses x 100

Run around front parking lot after completing each set.

Circuit 2 – 1 sets of each exercise with little to no recovery

1. Plank x 2 minutes
2. Dips x 10
3. Jump Squats x 20
4. Bicycle Crunches x 50 single count
5. Walking Lunges x 1 minute
6. Burpees x 15

1 Minute Plank

Circle up at the Flag

Really want to thank everyone that came out this morning. What a great way to start the day.

BOM – McLovin

Announcement:
– 06/14/17 5:15pm Hump Day Happy Hour 5:15 pm “Bar None” on Harden St. Five Points
– 06/30/17 Oliver Gospel Mission’s F3 Cookout Pine Island – See Robber for more details. Let’s get a big crowd out to support these guys.
– 06/16/17 5:30am Ramble Runvergence 5K run and as always coffee – Hate I will be in Boston.

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