Glad to be back in the Q-rotation at Graveyard. Like always, the pax crushed it today. Thanks to Twister and his “Audio Purse,” we enjoyed the rock and roll of Van Halen as we partnered up for some reps and just the right amount of running for this Clydesdale (i.e. too much). We all got our money’s worth today.
Conditions: Clear:71F Humidity: 83%
OMW, Time, Disclaimer, Prayer
The Thang
Mosey to the press box
COT (all IC)
- SSH
- TTT
- 10 Merkins OYO
- Prisoner Squats
- Windmill
- Merkins (OMC)
- LBACs (thumbs up f/r thumbs down)
- OH Claps
- 10 Merkins OYO
Mosey to track, one lap and return to press box, plank for 6
Grab blocks
Partner up
Blockwork (one partner Cusack carries a block around 1st light pole and back as a timer. Complete # of exercises as a team – plank for 6 when done)
- Squats (100)
- plank (birddog l/r)
- 10 Merkins OYO
- Curls 4 girls (150)
- plank (l arm up/r arm up)
- 10 one leg Merkins OYO
- Chest press (200)
- plank for 6
- 10 one leg Merkins OYO
Mosey down stands, around field then back to press box
plank for 6
Return blocks
plank for 6
10 Burpees OYO (crowd pleaser)
Mary
- Flutter Kicks (IC x20)
- Plank (r arm up/l arm up)
- LBCs(10 OYO)
- Plank (birddog l/r)
- Ray Charles (ICx20)
- Plank
- Freddie Mercurys (IC x 20)
- Plank
- Windshield Wipers (IC x 10)
- Imperial Walkers to close it out
Time
Announcements
IronPax workout will be every Thursday at Graveyard – modifications available
Prayers
- DanceMachine – Beasley family in Barnwell son died of Covid-19 at 32
- BreakerBreaker – families in town dealing with COVID, schools, our nation, Afghanistan
- Quickshot’s uncle and other families in Louisiana affected by storm
Closing prayer
#Kotters – Digger
DEVO
On Manliness from Manvotionals
From Pushing To The Front (1911) by Orbison Swett Martin
