When: August 18, 2020
Where: Southwood
QIC: El Jefe
PAX: AOL, Mickey Mouse, Mr. Kotter, Rocks, Ron Swanson, Sleepy, Chernobyl, Geronimo, Oklahoma, Beretta, Peaches
LORD’S PRAYER
WARM UP
THE THANG
- Stretches
- 20x F3 count moving Side Straddle Hops
Pax took a little medium travel field trip in 99% humidity to visit the wooden nature bridge that I recently found out was called the Boardwalk Thruster. The wooden nature bridge is uphill (5.2% grade) all the way at and is ~0.25 miles long. Fun times were had by all. 2.5 total miles covered.1-mile shake and bake to first stop
Wooden Bridge #1 (~25 yards long)
- kangaroos across the bridge
Wooden Bridge #2 (~75 yards long)
- Sit-up>crab crawl>sit-up>crab crawl……for length of bridge
Wooden Nature Bridge (~0.25 miles long) Everything below was done in reps of 12’s. We finished 5 total rounds of the exercises above making our way uphill on the nature bridge.
- 12x Decline plank walk across top of bridge handrails
- 12x Air Squats
- 12x Mamma Bear Merkins (Merkin>Bear Crawl>Merkin>Bear Crawl>Merk……
- 12x WWII’s
- 12x Joe Hendrix
- 12x Lunges (each leg)
1.25-mile shake and bake back to Ol’ Glory with a stop halfway back to rest for 60 seconds while doing flutters.
Finished up with Doomsday Clock. Pax gets in circle and holds plank. First person does 1 merkin, then person 2 does 1 merkin, then person 3, so on. Pax holds plank when not doing merkins. Each round we added 1 merkin. Made it up to round 5.
COT
PRAYER
PLEDGE OF ALLEGIANCE
Sleepy has the next Q on Friday, Aug 21