- Workout Date - 03/25/2023
- Q In Charge -
- The PAX -
- AO -
12 faithful planted the shovelflag and looked forward to the beatdown!
The Tickler filling in for Mary who was up all night with his new puppy! #thirdchild
WARMUP:
- IW x 30 (because everything was in sets of 3?)
- SSH x 30
Warm up lap around lot – 1/4 mile of the overall 1 mile run
THE STRIP:
Circle up for the first set
- Mekins in cadence x 10
- Mountain climbers (2 count) x 20
- Plank for 30 secs (shoulders starting to hurt after the second set)
– Rinse and Repeat x 3
Take another lap – 1/2 mile of overall 1 mile
Circle up for the second set
- Jump Lunges x 20
- Cross-fit situps x 30
- Plank for 40 secs #babysealdreamsofthefartsack
– Rinse and Repeat x 3
Take a lap – 3/4 mile of 1 mile
Circle up for the third set
- Air Squats x 30
- LBCs 40
- Plank for 50 secs
– Rinse and Repeat x 3
Take final lap – overall 1 mile
Gather at the wall…
- Peoples chair x 1 min
- 10 Merkins OYO (regular, wide-arm, narrow)
- Repeato x 3
6MOM:
- Russian Twists x 30
- In, Out and Up x 30
- LBCs x 40 #smoked
COT and BOM
MOLESKIN:
- RTG’s good friend Justin Kingsland. Pray for Justin as his wife recently died of cancer and has a 3 yr old daughter! Justin never left his wife’s side for 2 years as she battled cancer. That we would be that faithful!
- Check out Justin’s Overland Unlimited site and facebook. http://overlandunlimited.com/ https://www.facebook.com/pages/Overland-Unlimited/408953522554800
- We think and pray for Spicoli. Chemo started today. He will be posting soon on a Saturday, with plans to share his story and testimony #kleenex
ANNOUNCEMENTS:
- WiFi has next Tuesday.
- Turkey Day convergence is Thursday, the 28th. 7:00am at Conestee State Park
- Murdock, Fertile and Retread are dragging their wifes into the spartan race, March 2014. Influence your M and join them!
- Who’s in for Palmetto 200 from Columbia to Charleston?