Conditions: 69 humid and still feels like summer
BOM
Disclaimer
YHC recently received my F3 deck of guards and have been waiting to try them out on the PAX. YHC signed up to Q at Snake Pit for my birthday several months ago before the many surgeries. YHC messaged the AOQ and asked if it was cool to still Q even though modification would be needed. He said bring it! YHC found 9 PAX eager to get to work and Chinstrap was coming in hot! We waited a moment for him and the 11 of us headed down to the track. YHC choose to use one of the suggested ways to play. YHC also choose a 90s station on Google plait listen too while we did work. Unfortunately the PAX thought it was the M’s playlist. Here is what went down…
Pull a card , perform the exercise and reps by adding 10 to numbered cards, all royals were 25 reps and Aces = 100
The Thang
Merkins x 25
Heels to Heaven x 14
High knees x 50 yards
Karaoke x 50 yards
Burpees x 25
Oblique crunch x 15 (each side)
LBAC x 100
Squat x 25
SSH x 100
Flutter kick x 100
Hand-release jerkin x 15
Smurf jacks x 25
Monkey humper x 17
High plank x 90 seconds
High, slow flutter kick x 13
Alternating side squat x 14
Diamond merkin x 25
Chuck Norris merkin x 13
LBC x 17
Monkey humper x 25
Sprint up Big Boy stairs (was 400m but changed it)
Calf raises x 100
Mountain Climber x 25
Bear crawl x 25 yards (mosey back)
Carolina dry dock x 14
Low, slow squat x 19
American hammer x 25
Freddie mercury x 25
Merkin x 18
Plank jack x 25
Wide merkin x 16
Alternating shoulder tap x 25
Backward lunge x 18
200M sprint
Ranger merkin x 19
Back to the shovel flag!
COT and BOM
Announcements
Upward sign-ups at Lexington Baptist Church
Trunk or treats at Redbank UMC 10/24, LBC 10/25
11/3 City Ruck https://www.eventbrite.com/e/city-ruck-tour-2018-columbia-sc-tickets-44816559536
11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
11/17 Hairy Bison Ruck/Run 15 K or 30K run http://www.runharbison.org
12/1 AO run between workouts
12/14 Christmas Party
Sign up to Q somewhere!!!
Prayer Request
Dance Mom- safe travels
TriDelta- stressful job
Ebert’s dad
YHC’s M- continued health problems
YHC speedy recovery
Praise
Hoboken’s 2.0 bets grades he has had and not taking medicine
Emmy’s 2.0 and Harp’s 3.0 LLWS recognition