YHC got a quick response from a certain someone to jump on the open Q slot when it was made know the newly installed Pull-up/Dip station at Smokehouse was ready and operational, enter Rollo! He’s been looking forward to this day since the last Murph where he put a hurting on the pull-ups down at the park. Rollo’s smiles turned to wondering when he texted me with a midday WO neck injury Monday but alas he said he’d make it and try and deliver a good beatdown, which a 3am alarm to down a 800mg Motrin obviously helped with as a nice beatdown he did bring. Tclaps to all who donated time, money and effort into this latest addition to the Smokehouse AO!
**Conditions: 66 degrees with a nice refreshing mist
1-min warning
Disclaimer/Prayer
Mosey to track
The Thang:
SSH x 15 IC
Windmill x 15 IC
Walking toe touches
Walking quad stretches
Side lunges – each leg
Low bear crawl
LBAC forward and backward x 15 IC
Overhead claps x 15 IC
Mosey to block pile conveniently right beside our new construction
21 -15- 9’s
3 rounds with 400 meter run after each round
21 – Merkins
15 – Block Thrusters
9 –Pull-ups
**Every minute on the minute (EMOM)
6 min
Odd minute Dips x 10 (or approximate 30 secs of work)
Even minute Squats x 15 (or approximate 30 secs of work)
Every minute on the minute (EMOM)
6 min
Odd minute Toes to the Bar x 5 / Knee raises x 10 (or approximate 30 secs of work)
Even minute V-ups x 10 (or approximate 30 secs of work)
Put blocks ups and mosey the stadium wall for 5 balls to the wall walks OYO.
Mosey to the shovel flag/Time.
Count-o-rama/Name-o-rama FNG’s Dustin Crapps-tire sales/repairs…Rubber, Retread…welcome Plug
Travis Alewine-Law Enforcement…Fife(taken), Warren (Fifes replacement)…welcome Aunt Bee
Announcements:
- 9/8-9/9: BRR
- 9/15: Tunnel to Towers
- 9/16: Smokehouse-9/11 Memorial Challenge (see Khakis for full details)
- 10/14: 5K at Saluda Shoals to benefit Daybreak Crisis Ministry
- 11/11: John Flanagan Memorial 10K
- 12/15: F3/FiA Christmas Party
Prayer requests– Hurricane Harney victims, Puck’s M & family (passing of Grandmother)
BOM