• When: 2018-07-12
  • QIC: Cornwallis
  • The PAX: Stringbean, Big Load, Bolt, Wojo, Stats, Mayplant, Harper Valley, Ratched, Timber, Snookie, Dufresne, Crackhead, Dily Dily, Abby Wambach, Sacajawea, Mayhem, Neon, Flight Risk, Skipper, Natty, Cornwallis, Gomer (Hunt Brunson - FNG).


PLAIN JANE WORKOUT

Other / By / July 17, 2018
Date 7/12/2018
Conditions 74 degrees
QIC Cornwallis
PAX Stringbean, Big Load, Bolt, Wojo, Stats, Mayplant, Harper Valley, Ratched, Timber, Snookie, Dufresne, Crackhead, Dily Dily, Abby Wambach, Sacajawea, Mayhem, Neon, Flight Risk, Skipper, Natty, Cornwallis, Gomer (Hunt Brunson – FNG).
 Intro Q welcomes the PAX starting at precisely 5:30 a.m.  Welcomes FNG Hunt Brunson.
Disclaimer “Not a professional .  Modify as needed.”
Warm Up Exercise     Reps IC or OYO
SSH X 30 IC
Through the Tunnel X 15 IC
LBAC X 15 Forward & Back
The Thang After the brief warm-up, Q instructs PAX to fast mosey around the block stopping at each corner to do 5 Starburst Burpees.  When finished, meet at the fountain.  At the fountain, Pax asked to pair up for 2 rounds of Dips and Merkins.  P1 does 40 dips…P2 does 20 merkins…..rinse and repeat.  quick water break and then Pax instructed to get two bricks each and meet on tennis courts
Exercise Reps IC or OYO
low plank twist X 30 IC
Big Boy Sit-Ups X 20 OYO
Inverted Pickle Pounders X 30 IC
Flutter Kicks X 30 IC
Oblique Crunch X 20 Each side
LBCs X 50 OYO
Iron Cross X 20 OYO
Scrunches X 20 OYO
PAX then instructed to return to Fair for Indian run with bricks around the park.
Meet back near fountain and close out with some dealers choice.
There were several other exercises throughout the work-out but my memory is poor and YHC was making it up on the fly.
COT, Count-O-Rama, BOM Return to Flag
Announcements Wojo reminded anyone interested to follow our twitter account and to also let him know if they want to be added to the GroupMe Account.  Rathed’s mother-in-law is healing well from surgery.  Prayer Request:  Ratched’s mother-in-law, Bolt’s team member for eating disorder, Skipper’s wife, KP Cassidy, and anyone in need of prayer and comfort.
Moleskin   YHC attempted to give the Pax a thorough core workout with a good dose of cardio.  Thanks to all for showing up.  Winter can’t get here fast enough.