• When: 2020-06-03
  • QIC: Little Giants
  • The PAX: Sharknado, Ken Doll, Fiji (R), Socrates (R), Tater, Shredder, GED (R), Little Giants


Trifecta of Work and Everyone’s Police Song

8 Pax join YHC for his first Q at Anchor.

Conditions: 70, clear, & windy

Disclaimer

Prayer

Warm-Up

SSH x10 IC

TTT x10 IC

LBAC Forward x10 IC

Overhead Arm Claps x10 IC

Dirty Birds x10 IC

LBAC Reverse x10 IC

The Thang

Clean, Press, Upright Row 5-4-3-2-1 Ladder x 3 rounds. (Do a clean followed by 5 one arm press. Switch arms, clean followed by 5 one arm press. Finish up with 5 upright rows. Repeat for 4, 3, 2, and 1.)

KB Swings x 12 OYO

Goblet Squats x 12 OYO

Romanian Deadlifts x12 OYO

Merkins (One hand on the bell) x12 (6 per arm) OYO

Tricep Extensions x12 OYO

One arm KB Curls x12 each arm OYO

Rinse and Repeat for a total of 3 rounds

Chest Press x 12 OYO

Nutcrackers x 12 OYO

American Hammer x 12 each side OYO

KB Levers x 12 OYO

Kneeling Press x 12

One Arm KB Thruster x 12

Rinse and Repeat for a total of 2 rounds due to time

Finished up with everyone’s favorite Police song Roxanne

Roxanne = Merkin            Red Light = Plank Jack

COT, Count O Rama, Name O Rama,

Announcements: None

Prayer Request: Shredder’s Wife, GED’s Son, Men and women in uniform, first responders, peaceful protesters

Prayer

Devo: Love your neighbor as yourself. We need more of that today.

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