Planes, pains and flatulence drills

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  • Workout Date - 09/05/2017
  • Q In Charge - Nomad
  • The PAX - Mint Julep/Pinetar/Dr Phil/Sammy/Churchlady/Cyclone/Ron Swanson/Short Barrel/NYOPT/Roadtrip/Goose Egg/Urban/ Pretty Lovin’ Guy/ACA/Butter Bean/Ponch/Whisper (Respect)/Thumper/LookoutBelow/Sleasley Rider/Washer/Lt. Dangle/ Gymboree (Respect)/EasyBake/Nomad
  • AO - Pitchfork

25 PAX showed up to see what Nomad had in store for the VQ (thanks to all of you guys for showing up and keeping the ridicule to a minimum).  80s tunes provided the backdrop in the pre-fall air … Mony-Mony!

Mission – yessir … spoken with a melodic harmony that nearly rivals ACA’s cadence calls.

Disclaimer – Not a pro, quite the opposite.

Special treats in store today: Flyover salute (5 push-ups when a plane flies over), Cinco de Soccer Mom (5 push-ups if you are in ear shot of a rear shot)

  • Warmup

Finkle Swings 10 each leg #LacesOut

P.F.O.R.K – Panther Pound squat/burpee up to 3, “F” 4x4s (4 OYO), “O” Outlaws (10 each way OYO) , “R” Rockette Hillbillies (8), “K” Knerkins IC (20)

Mosey to field inside of big track

  • The Thang

Suicidal AROD (reverse Dora) (partner up)  do suicides to ‘half court’ … then soccer goals) … up back/up back) with push-up at each marker (each suicide leg is hallelujah style (arms raised))

300 – Monkey Humpers (single count)

(partner 2 suicide first leg high knees, second leg big skip)

200 – Big Boy Sit-ups

(partner 2 suicide first leg high knees, second leg skip)

100 – Hand Release DanielSon merkins (wax on or off)

(partner 2 suicide first leg high knees, second leg skip)

Mosey back to flags

Lazy DORA at 10% (10-20-30) partner one does exercise, partner 2 holds plank .. then switch)

10 burpees OYO

20 knerkins OYO

30 deep squats OYO

 Mary

Flutter 24 IC

LBC 23 IC

Flutter 22 IC

Plank it out for final minute

Announcements: Whisper run … thing 7.5 weeks out …  Oct 21st Run for Thought (check it out on the web at https://runsignup.com/Race/SC/Greenville/RunForThought) supports those who suffered traumatic brain injuries, Ponch rocking TOT Wednesday.

Prayers: Sammy praise … whistle retired!  Andrew Brunson,  Texas and folks in line of Irma.

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