• When: 2019-10-17
  • QIC: Wee Wee
  • The PAX: Trackhoe, FlexSeal, CBD, Drisoket, Overage, Navy Bean (R)

Sally and her Medley

YHC forgot he signed-up to Q, but thankfully was reminded by the CAT shovel flag yesterday.  Glad to be able to lead these fine men this morning.

Conditions: 50’s and a little wind.

1 Minute Warning


The Thang:

Mosey to pole vault area of the track

COP — 25 SSH IC, 10 Slow Mo TTT, 15 Windmill

Mosey to the concession stand area of the stadium.

Flower by Moby was played (Sally up/down)

You are in the plank position the entire time.  When they say down you go down until they say up and you return to the up position.

Next we performed a Medley.  Starting at 5 reps of each exercise.  You have 90 secs to perform the Medley.  The exercises consisted of Burpees, Merkins, 2 count flutter kicks and SSH.  We increased by 1 after each 90 secs up to 10 reps.

Next 25 squats at the bottom of the pressbox stairs, run stairs to the top, 5 Burpees at the top, run back down.  Rinse and Repeat until time is called.  2 rounds were performed.

Mosey to the planter box behind the baseball field.

Thunderstruck by AC/DC was played

You perform a burpee every time they say Thunder.

Next 10 box jumps on the planter, 10 incline merkins, 10 decline merkins and 10 dips.

5 box jumps, 5 incline merkins, 5 decline merkins and 5 dips


Mosey back toward the flag.

15 Iron Crosses OYO




Clean-up needed at CAT

Cheech 10K

Pumpkin Ruck Sunday from IceHouse — 2:00.  Reachout to Brianiac

Christmas party coming

Dam2Dam Relay almost full

P200 teams forming.

Mentors Needed.

Prayer Request:

Wee Wee with a situation at work tomorrow.

Dozer’s Mom.  In hospice care.