Great to have Hash&Rice from Shawshank with us in the gloom . Good to have Hoboken, missing Ebert, Brainiac, Flea, Chinstrap, Pups, who did I miss?
Mosey to the bottom of big boy stairs amd and grab a block
Circle up for warm up
SSH 4ct IC x25 until Deadstick reminded Q that “this is a warm up ”
Imp walkers 4ct IC 10
Copperhead squats 4ct IC 10
LBAC 10/10 F/R, OH claps, seal claps 4ct IC
TTT slow and low fully erect 4ct IC ,the pax liked my cadence
Windmills slow and low cadence 4ct , again the pax were grateful
Grab block line up on goal line
Start with 5 reps in this order
Curls, triceps, OH press, High pulls, block merkins
Then repeat set 10 reps each , 15 , 20 , 25 for 75 total reps
When done duck walk 25 yards out and back ,plank for the 6
25,20,15,10,5 back down with new exercise set
Goblet squats, R leg lunge, heel raises w block, L leg lunges, monkey humpers
Bear crawl 25 yards out and back but we ran out of time and had to return blocks. Pax thought they got out of bear crawls BUT….YHC called bear crawl up big boy stairs and then mosey to flag.
Circle up for count o rama and name o rama
Name FNG Shawn Dantzler, likes fishing, golf, from Charleston. Nothing like low country pluff mud. Welcome FNG Pluff Mud .
Litter pick up for graduation next week
Slim Jim, No Show, Notebook
PETA sons health
All spoken and unspoken
Great work men!