• When: 2017-11-18
  • QIC: Quisenberry
  • The PAX: Swanson, FastCasual, Wilbur, Boo, Quisenberry


Saturday Block Work

5 Pax posted on a Saturday morning and got better. All 3 Fs were present. Strong Work Men!

Conditions: Chilly

The Thang:
Disclaimer/BOM/Prayer

Mozey through the parking lot circle up in the back parking lot, between the portables, down the ramp, to the basketball court by the play ground

  • SSH x 15 IC
  • TTT x 15 IC
  • IW x 15 IC
  • Squats x 15 IC
  • LBAC x 10 IC each way
  • OHAC x 15 IC
  • DirtyBird x 15 IC
  • TTT x 15 IC

Mozey to the brick pile, each pax get a cinder block, mozey to long side of basketball court for Funness aka Burpee Block Routine + a Napalm

  • 1 Block Merkin
  • 1 Squat
  • 1 Curl for Girls
  • 1 Shoulder Press
  • 1 Tricep Press
  • Lunge with block to the other side
  • Increase each exercise by 1 rep, Rinse and repeat until time is called.

After 5 reps, Mozey to the Track for 1 lap indian run (running is recovery)

Back to the blocks for TTT x 10 IC, and then Reps 6, 7, and 8

Mozey to the Track for 1 lap indian run

Back to the blocks for TTT x 10 IC, and then Reps 9, 10

Mozey to the Track for 1 lap indian run

“Circle” up for Dealers Choice Mary:

  • Quis – Russian Twists x 10 IC
  • Swanson – LBC x 15 IC
  • Fast Casual – Flutter Kicks x 15 IC
  • Boo – Heal Touches x 15 IC
  • Wilbur – Freedy Mercuries x 15 IC
  • Quis  – Boat Canoe OMC

Return blocks to block pile, Indian Run back to SF

COT

  • Count-o-Rama
  • Name-o-Rama

Announcements:

  • 11/21 – Families Helping Families Phone Bank 4:30, 5:30, and 6:30
  • 12/3 – Lexington Parade
  • 12/15 – Christmas Party
  • 12/30 – Cottonmouth
  • 1/27 – GrowRuck
  • 3/2018 – P200: See SawWhat?! for more info

Prayer Requests:

  • DearDiary making Progress
  • Flanagans
  • Cummings Family
  • Merk Family

Devo:

Accountability: It is that time of year when the weather gets cold, and the tendancy to skip workouts increases.  Find a brother to post with and get better.  Cannot express how important this is.