The Pax was a little slow trickling into the AO, but 4 men were able to get a few EC laps in. The weather was much more pleasant than the last couple of weeks.
Warmup:
Agility ladder and varying shuttle work
Flyjacks x 20 IC
Zombie Walkers x 10 IC
Fozio Arm Circles x 10 IC
Reverse x 10 IC
The Pain:
Curb Crawls – Bear Crawl between curbs with ascending Derkins on each side – up to 10
Mozy to the basketball courts behind the school for 4 Corners with deconstructed Burpees:
1st Corner – Knee Tucks x 10
2nd Corner – Merkins x 10
3rd Corner – Squat Jumps x 10
4th Corner – Burpees x 10
Hold Plank for the 6
Rinse and repeat
Mozy back to the front to adopt a rock and head over to the retaining wall
Foot release squats x 10
Lieutenant Dans with rock x 10 – Deadlift, Squat, Reverse Lunge, Reverse Lunge counts as one rep
Rinse and repeat
During the last set of Lieutenant Dans we welcomed Darby with applause and cat calls as he approached with Krispy Kreme and coffee to celebrate some good news.
Mary:
Darby declined to Q, but we took more of a Darby approach to this one.
Flutter Kicks x 50 IC
Prego Push Thrus x 15 IC
COT:
Darby shared the love with donuts and coffee and shared the results of the biopsy that was performed earlier this week – NO CANCER!!!
Prayer Requests: Guidance for difficult decisions being made, business ventures, health, and for ease of closing on a home.
Welcome FNG Sweeney Todd!
Solid work, gentlemen!
