16 PAX showed up on time while the QIC arrived on two wheels in his minivan halfway through our warmup. Deliverance was seconds away from a Twitter bashing for carsacking.
Warm-up
Good Morning x 25
Hand Release Merkin x 25
Imperial Walkers
Seal Jacks x 25
The Thang
Run to Rock Pile and hand them to the person on your left
Curls x 25
Overhead Press x 25
Tricep Extensions x 25
American Hammer x 25
Repeato x 15
Run to Hingis Khan and partner up
Round 1 – 300 sumo squats; partner 1 runs to the top of the parking garage and down the stairs while partner 2 does the exercise. Flapjack until total # of exercise completed. Plank it out.
Round 2 – 200 merkins; partner 1 runs to the top of the parking garage and down the stairs while partner 2 does the exercise. Flapjack until total # of exercise completed. Plank it out.
Round 3 would have been burpees but we ran out of time.
Run back to Panera for Mary!
Mary
Low slow flutter – 6 count
Announcements
Happy Hour this Thursday at World of Beer, Epoxy won’t be there so bring your M’s.
Convergence Labor Day at Catalyst, Shelley (regular and ruck workouts), Zero Hour and Agoge. 7am
September 11th Stair Climb at Crabtree Valley Mall – Be there at 5:15 sharp
If you’re intersted in volunteering for Neighor to Neighbor, see Honey Do and check out their website: http://www.n2noutreach.org/
Nice work men! Thanks for motivating me every day.
– Costco
