Q: Biggie Smalls
PAX: Biggie Smalls, Mud Dawg ( 2nd F), Silver Bullet, Silent Bob, Teddy, Side Salad, Pondo
FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
10 through the tunnel IC
10 Imperial Walker IC
Mosey
10 windmill IC
10 Hill Billy IC
10 LBAC (forward, backwards, and overhead)
THE THANG:
Short Dora. Partnered up.
Partner 1, run to the end of the lot. 10 SSH and return
Partner 2, worked on reps. 50 merkins, 100 Squats, 150 crunches
The meat of it
Station Brotation: each pax represented a station. They were as follows.
Cone runs
Dips
Calf raises
Flutter kicks
Merkins
Jump Squats
Freddy Mercury
When the pax at the cone runs finished we brotated. Finished 2 rounds.
MARY:
6” Alphabet IC
Super man series with Aquaman, Wonder Woman, sky divers, and Ws
10 Dying cockroach IC
10 Ray Charles IC
Mosey back to the flag
ANNOUNCEMENTS:
-Sept 12 converge at Bull for 9/11 remembrance
-Sept 24 converge at Spring Valley HS. All pax finish out the IPC together
-Oct 8 10 year anniversary convergence
-Oct 15 Bullseye Half Marathon
-Dec 16 cold brew half marathon
COT:
Prayers for Nadine, lost student and faculty member, MudDawg’s sister has surgery today, silent Bobs MIL has a follow up appt.