Eight PAX made their way through the foggy gloom to post at the Mount and this is what when down:
Warm up
High knees x10, windmill x10, humpies x10, alternating toe touch x10, side straddle hop x10
The Thang
BLIMPS – 10 burpees sprint to end of parking lot, 10 lunges, sprint back, 10 imperials, sprint, 10 merkins… and so on (planking when finished)
Mosey to the block pile. Merkins on blocks IC: Incline x9, Decline x8. OYO Blockees x6.
Partner up and while one PAX sprints to light post the other starts on 100 reps of Curls, Squats, and Bench presses (planking when finished)
Circle up with blocks- Curls for gurls while one PAX does 10 overhead presses then next PAX starts overhead presses until everyone finishes 10 presses and lots of curls. 10 count. Next, squats with blocks while one PAX at a time does tricep extensions x10.
Short cut to the retaining wall for tricep dips x10 IC, incline merkins x8 IC, dips x10 IC, incline merkins x8 IC.
Indian run back to the flag
Mary
LBCs for everyone while one PAX does 10 American hammers and AHs all around until 10 for everyone. Then big boy sit ups, flutter kicks, pretzel, more American hammers, RBCs and that’s all I remember
COT & BOM
Welcome to FNG Walt Baum – spent time living in Oklahoma, he was named Broken Arrow
Prayers for Doc McStuffins and his M’s family, and Broken Arrow’s uncle
1 Thessalonians 5:12-15
Now we ask you, brothers and sisters, to acknowledge those who work hard among you, who care for you in the Lord and who admonish you. Hold them in the highest regard in love because of their work. Live in peace with each other. And we urge you, brothers and sisters, warn those who are idle and disruptive, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always strive to do what is good for each other and for everyone else.
YHC,
Fix it Felix
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