Well we waited and waited until and no Q showed. Quest stepped up to lead this great group of PAX. It ended up being a very good workout for a last minute. But I hear those are the best anyway. Nice Job men
Conditions – 61 degrees, clear
Disclaimer and Prayer
The Thang
Mosey to first little opening right by the water
COP
SSH x 20 IC
Through the Tunnel x 15 IC
Toe Taps x 20 OYO
Little Arm Circles x 10 IC each way
Squats x 25 IC
KB Swings 20 OYO
Rest
Sumo Squats 15 OYO
Rest
High Pulls x 20 OYO
Rest
Around the world x 10 OYO
Rest
All Together
KB Swings 20 OYO
Sumo Squats 15 OYO
High Pulls x 20 OYO
Around the world x 10 OYO
Rest
ISO Curls x 15 OYO
Rest
Overhead extension x 20 OYO
Rest
Reverse Curls x 15 OYO
Rest
Around the world 10 OYO
Rest
All Together
ISO Curls x 15 OYO
Overhead extension x 20 OYO
Reverse Curls x 15 OYO
Around the world x 10 OYO
2nd COP
Picked this horrible exercise up from the one and only Pebbles…
One person performed the exercise while the rest of the circle held in KB in the most uncomfortable position we could. PAX performed exercise, then ran around the circle while other PAX held position and then the next PAX in line went
Squats – Pax did 10 Squats, while others held KB’s at ½ mark until it was their turn
Mid Arm Curls – Pax did 10 arm curls, while others held KB’s at ½ mark until it was their turn
Shoulder overhead Press – Pax did 10 2 arm overhead presses, while others held KB’s at ½ mark until it was their turn. We rotated the 36 lb’er for this one. Luckily there were some 20 LB’ers out there that really helped get through this one.
Side Bends – 20 OYO
Around the World 10 each way
Dead lifts x 15 OYO
COT & BOM
Announcements
GoRuck Training for LM Region– Mon, Tues, Thurs, Fri 5-6AM – Sat 6-7AM
GoRuck Historic Hike – 10/19 3-5 PM
GoRuck – 11/21
FIA and All in Lexington Joined Forces for one massive Group
Great Article in the Lexington Times
Turning Point going to 5:00 AM Tuesday & Thursday
Prayer Requests
Continue to pray for walker and Family
Pajanimal for his back Injury
Mighty fine of you, Quest, not calling out the sorry fartsacking Q. That sorry cat owes you one.