• When: 2018-10-23
  • QIC: Cheers
  • The PAX: Beaver Pelt, Ken Doll, Buzzsaw(R), Cowbell, Dunphy, Taurasi(R), Hash and Rice, Tarjay, Cheers

App State #25 ranking dedication Q

YHC, a proud Appalachian State graduate, was overly grateful to the AP for voting the Mountaineers into the top 25 this week. Unfortunately, those heathens from Georgia Southern ruined the short lived party. However, the goal here was to share in the glory with the brothers of Shawshank, so all reps in this workout incorporated the number 25. Of course, Buzzsaw had to ruin everything by doing 30 reps. Maybe that’s why the boys lost??

Here is what we did:



SSH x 25
LBAC x 13 forward x 12 back

At volleyball court:
Pull ups x 10
Incline Merkins x 25
Decline Merkins x 25
Bear crawl around VB court

Pull ups x 10
Step ups each leg x 25
Lunges around VB court

Pull ups x 5
BBSU x 25

Mosey all the way to the block pile, grab a block and circle up on soccer field

In Circle:
Shoulder press x 25
Curls x 25
Squats x 25
Calf raises with block x 25
Block Merkins x 25
Incline Merkins x 25
Tricep Extension x 25

Put up block and head back to shelter for Mary.

At shelter:

Flutter kicks x 25
LBC x 25
25 seconds of 6 inches



10/27 – Run Leo Run with Speed for Need
11/3 – Knozit Respect Q
11/3 – City Ruck Tour 9am Richland Fashion Mall
11/10 – Cheech 10k
11/17 – Hairy Bison
12/1 – The Wildcat
12/8 – Lexington Brew Ruck presents Childrens Hospital Toy Ruck
12/14 – Christmas Party
1/1 – New Years Day Convergence
1/6 – Harbison 50k

Prayers: Children – Levi (TSS), Hampton (Cancer), Cameron (TSS)
Pax – injured and healing, one with cancer
Florence – Loss of two police officers on duty
Hurricane victims
Buzzsaw’s Sister-in-law