(written by Sundrop, posted by Kenwood on his behalf)
CAT was looking for pax to sign up to Q. I figured I’d have to step up one day so I took the Q for the day.
Weather 38
Disclaimer
Prayer.
Tha Thing
Money to block pile on Lower field and grab a block.
Warm up
SSH X 15
TTT X 15
IW X 15
15 burpees on your own
Round one
Line up on goal line with block. After each rep bear crawl to cone (10 Yards) do 5 merkins and bear crawl back to block.
15 OHP
12 CFG
9 OHP
6 CFG
3 OHP
work your way back up to 15 alternating exercises
Round Two
Line up on goal line with block. After each set lunge to cone (20 Yards) and do Five 3 count mountain climbers and lunge back to block
15 sumo squats
12 sumo squats
9 sumo squats
6 sumo squats
3 sumo squats
And work your way back to 15.
Return block and mosey to planter box.
Planter box
Dips sets of 10,8,6,4,2
Step ups 20 each leg
6 burpees.
Mosey to parking lot for all the pax to each choose an ab exercise.
8 minutes of abs
Back to flag.
COA
Announcements
P200
Next year Christmas party
Kendoll 5 year post at urban legend tomorrow
Prayer request
All pax going through a tough time this time of the year.
Wells family.
Pledge of allegiance