Staring up Trillium 

• When:  7/18/2017

• QIC:  Dimples 

• The PAX:  Iron Horse, FNG Blake Sharin, Willie, GameBoy, Great Dane, Bird Dog, McCoy, QIC Dimples

8 strong at the bear’s den with one FNG and 3 ruckers. All was not lost as those without rucks carried coupons. No one called the Q, so Dimples took the impromptu lead.

Lord’s Prayer

Warm-Up
SSH & Merkin Pyramid (F3 10,8,6,4,10)
6″ 60 seconds
30 Hello Dolly
30 LCRC
Quick rinse, rucks on, coupons in hand, mosey down Timberlane.

The Thang:
Lunge across Timberlane, bear crawl up Timberlane by guard rail.
Mosey to top for Merkin set.
Merkin pyramid set – 10,8,6,4,10
Double barrel S&B down Trillium to first light for Overhead Press circuit.
20 Overhead Press, 20 Tricep Extension, 100 Overhead claps
Mosey to the next light pole Squat circuit.
20 Air Squats, 20 LCRC Squats, 20 Jump/Pulse Squats
Mosey to next light pole for Sprint circuit.
100 yard sprint up Trillium and mosey down x 5.
(1) Sprint, (2) Sprint, (3) start on belly, (4) start on back, (5) DB/prime time 1/2 with final sprint to top of Trimble.
Catch our breath……let’s go.
100 yard overhead Ruck carry.
Mosey down Timberlane to the bars
10 Derkins, 10 Incline Merkins, 10 Tricep Presses
Jog/mosey up Timberlane on sidewalk (#Cheech) to the flag.
Last exercise ….. SUICIDES!
DONE!

COT:
Always great to lead such a great group of men, especially being MIA for 3 weeks on travel. Prayers go out to McCoy’s grandmother and dad, Willie’s travel with youth group, FNG Blake 2.0 on the way, Great Dane travels this weekend, and those training for the GoRuck. BirdDog was encouraged by his virgin Q at Southwood last Friday and appreciative of those making the trek to support him. That’s what this group is about is supporting the man next to you, and building each other up. Iron Horse piggy backed the sentiment and discussed leadership of stepping up to take your first Q which continues to allow you to thrive both and fitness and in your life. Whether it be a 5 minute multi-Q or a full Q, step up and take the lead.
PRAYER & PLEDGE

REMINDERS:
Tuesday (7/18): WAW – Blair Stone @ 5:30pm under overpass
Thursday (7/20): 2nd F to see Dunkirk at IMAX; check FB or touchase with SS Minnow. Meet at Harry’s at 5:30pm, movie at 7:00pm.
Saturday (7/22): GoRuck & send off party 8:30pm at Cascades Park.

Until next time,
–Dimples