Hat Trick

  • Workout Date - 07/06/2015
  • Q In Charge - Longbottom
  • The PAX - Floppy, PETA, Sugar Beach, Hard Hat, Uber, SCAD, Adam Powers fng (Neckbone), Mustang Sally, Chum, Noonan, Longbottom
  • AO -

11 pax (1 fng) started their week off right and made it over to “the gate” to get some work in.  The weather was pleasant with not to much heat and humidity.  The only problem was we had no committed Q, somehow YHC ended up as “monkey in the middle”.  Lets do this!

Warm up

SSH x 30 IC

IW x 30 IC

LBC x 20 IC

Merkins X 10 IC

Squat x 10 IC

Arm Circles for 2 min request from The Hardhat

The Thank

Mosey to JKPC lower parking lot for a tribute to Carli Lloyds hat trick in last nights USA world cup victory!

partner up Dora Style

300 x Dips

300 x squats

300 x merkins (YHC originally said LBC but “The Hard Hat” requested an audible)

Those who finish move on to LBC’s until the 6 is done.

Indian run out back entrance of JKPC and up Shannon Dr back to AUMC parking lot (Another Hard Hat request)


IN and Outs x 20 IC

Flutter’s x 15 IC

30 big boy sit-ups OYO


Moleskin.  This work out was composed during our arm circles.  But I have to give an assist to Hardhat who pitched in half of the movements.

Announcements:  Read Wednesday email for Swamprabbit news.

Prayers/Praise:  Keep YHC’s father in your prayers (struggling to recover from heat surgery).  Praise for Sugar Beach and his  new job!

As always was an honor to lead and follow this AM

LB- out!

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