- Workout Date - 10/21/2014
- Q In Charge - The Tickler
- The PAX - Murdock, LingLong (FNG), Tricycle, Sushi, 1D, Tesh, WiFi, Donut, Furtile, Whiff, Gymboree, Sadiq, Skin so soft, Padre, Retread, The Tickler
- AO -
Golden Strip faithful…
1D (#dedicated) planted the shovel flag and 16 strong men (including 1 FNG) got down to business! 5 of which joined us after Rucking for an hour!
We started with a prayer that God would sustain us through the pain…
Warmup:
Burpees x10
SSH x30
IW x30
LBCs x20
Burpees x10
The Thang:
Lap around the parking lot
Mosey to the back playground
Split up into 4 groups for stations around the playground…
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Station 1: Pull-ups x10
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Station 2: Merkins x15
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Station 3: Curls x20
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Station 4: Dips x25
Repeato x3!!!
New Stations!
Groups of 4 new stations
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Station 1: Jump Lunges x20
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Station 2: Flutters x30
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Station 3: Air Squats x20
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Station 4: LBCs x30
Repeato x3!!!
Mosey to the front fire lane
2 groups
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50yd Team relay sprints with 20 pound dumbbell as baton
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Losers buy coffeeteria
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Winners have bragging rights
6 MOM:
Crunches x10 (all 4 count)
LBCs x10
Extended right leg crunches x10
Extended left leg crunches x10
Opposite foot reach x10
Opposite elbow to knee – L & R x10
Crossfit sit-ups x20
COT
– Welcome FNG PJ (LingLong) sells tires for Yokahama (Japanese), but we named him after the Chinese company LingLong!
– Continued prayer for MachoMan’s dad as he is in final stages with Parkinsons
– Continued prayer for Josiah and his family
– Prayer for the Tickler’s mother-in-law (Bobbie) and family
– Upcoming opportunity the Thursday. Let there be Mom breakfast, lunch and dinner (LetThereBeMom.org)
– Need to headlock some more FNGs
Peace out!