• When: 11/11/14
  • QIC: Say What?!
  • The PAX: Meltdown, Taurasi, Band Camp, Say What?!


You look Mahvelous, AB-solutely Mahvelous

4 PAX post for another #Boneyard beatdown.  Of course at quartertilgloom, everyone looks mahvelous but this morning everyone looked AB-solutely Mahvelous.

Disclaimer, Prayer, and detach

Slowzey to Bricks (find two you like)

  • SSH x 40 IC
  • Windmill x 40 IC
  • TTT x 40 IC
  • LBAC x 20 IC
  • Raise the Roof x 20 IC
  • LBAC x 20 IC (reverse)
  • Overhead Claps x 20 IC
  • IW x 30 IC
  • Sidewinders x 10 x 2 (each side) IC

CAPTAIN CRUNCH

  • Crunches w/ bricks (feet on the ground) x 10 IC
  • Crunches w/ bricks (legs at 90°) x 10 IC
  • Crunches w/ bricks (legs straight up ) x 10 IC

    Rinse and repeat OYO

  • Oblique Crunches x 10 x 2 (each side) IC
  • Iron Cross x 20 IC
  • One Leg IC x 20 x 2 (each side) IC

Recover for Bricks

  • Curls for the Girls x 25 IC
  • Shoulder Press x 25 IC
  • Triceps Extentions x 15 IC

CAPTAIN CRUNCH returns

  • Crunches w/ bricks (feet on the ground) x 10 IC
  • Crunches w/ bricks (legs at 90°) x 10 IC
  • Crunches w/ bricks (legs straight up ) x 10 IC
  • Mountain Climbers x 20 IC
  • MC Knees In x 20 IC
  • MC Knees out x 20 IC
  • Merkins x 10 IC
  • Napalm 6 ct Special x 15 IC

6 Minutes of Mary

  • Heels to Heaven
  • Russian Twist
  • Flutter Kicks

Prayer Requests:

  • Boneheaded (although #Respected) PAX that play with fire on their birthdays
  • Our injured
  • Our Country and Veterans

Announcements:

  • Paddy Packs discount code is coming (or may already be posted)
  • Lots of “Jingle” races to choose from (get to #Stride and get ready)
  • LRAH in February
  • P200 (if you haven’t paid Mungo, please do)
  • Christmas Party on December 19th.

 

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