QIC: HHH
PAX: Cornholio, Lights Out, Heisenberg, Dr. Freud, Pheidippides, Scarecrow, Gummy Bear, 2005, and HHH.
It was dark and muggy, but still a beautiful morning. Pheidippides didn’t arrive at 0500. It was more like 0522, but he basically shot straight out of his car into a full sprint and probably got 1.5 miles in. Here what the nine of us did this morning.
Warm Up
WMHs (5 IC)
Apollo Slomos (10 IC)
Daft Punk Lunge (5 IC)
Toy Soldiers (10 IC)
Confederate Soldiers (10 IC)
Modified SSHs (10 IC)
MNC (10 IC)
Coupon Complex (10 IC)
Shuffle Merkins (5 IC)
Shuffle Squats (5 IC)
Light Pole Lap
Mosey to GSC
The Thang
Partner Up
8 Ct Step Ups (10 IC)
Pinky Pies (10 CC)
P1: AMRAP Goblet March P2: Extended deadlift (10)
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
P1: Up/Down Farmer Carry out and back 25 paces P2: AMRAP Plank Jack Thrusters
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
P1: AMRAP Twist Step Up (Left Leg) P2: Goblet Squat to Alt Lunge (5 each Leg)
FLAPJACK
P1: AMRAP Twist Step Up (Right Leg) P2: Goblet Squat to Alt Lunge (5 each Leg)
FLAPJACK
8 Ct Step Ups (10 IC)
Pinky Pies (10 CC)
P1: AMRAP Goblet March P2: Extended deadlift (10)
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
P1: Up/Down Farmer Carry out and back 25 paces P2: AMRAP Plank Jack Thrusters
FLAPJACK
8 Ct Step Up (10 IC)
Pinky Pies (10 CC)
Mosey back to Flag
Mary
~ 30 sec plank
Moleskin
I typically like to incorporate mileage in most of my Qs, but running in this humidity wouldn’t be fun. I appreciate Gummy Bear choosing to come to the better workout this morning and using dropping off chairs as the excuse so OCB’s feelings wouldn’t be hurt. Also, glad Scarecrow threw on the vest, so I didn’t end up doing it alone. Glad to see Cornholio and also glad he was able to figure out the daft punk lunge since I failed to demonstrate it for him. 2005 got after it today. Glad he is back out at the bootcamps during the week!
Probably could have squeezed in the last set of exercises to complete 2 full rounds, but honestly those sucked a lot.
Prayers to The Mick with his colonoscopy today. Still praying for 4Howa and Coors. Praying for speedy recoveries.
Don’t forget about the Fantasy Football Fellowship opportunity at Federali’s this Friday. Don’t need to draft a team to hang out, swim, eat, and/or drink. Fill out the poll please.
Sunday is the annual Pig & Pints event. Please fill out those polls as well. Hope you all can make it. It will be an awesome time. It will be even more awesome if you show up. Make sure to reach out to PAX that don’t check Band regularly so they don’t miss the event.
Always a pleasure and honor to lead you all through a beat down. I’ll see most of you again on Saturday for Lights Out’s born again VQ.
SYITG,
HHH
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