QIC: @toxic
PAX: @Rat @Body Karate @Hawkeye @Toxic
4 PAX came out on this beautiful Saturday morning and got better together!
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Warm-up:
SSH x 25 IC
Merkins x 10 IC
Flutter Kicks x 15 IC
Freedom Twists x 15 IC
Grass Getters x 10 IC
11s – Burpees and Jump Squats (everyone really enjoyed these although I didn’t hear much mumble chatter)
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The Thang:
2 lap mosey to the awning area
11s – Derkins and Dips
Mosey to the blocks/basketball court where we completed the following:
50 LBCs OYO
Round 1: 25 Shoulder Press w/blocks, bear crawl with the block the length of the basketball court (Toxic broke his), 1 suicide
Round 2: 25 block rows, lunge with block the length of the court, 1 suicide
Round 3: 35 arm curls with blocks, crab walk the length of the court, 1 suicide
Performed each round 2x, (Round 1, 2nd set we bear crawled w/o the blocks)
Each Pax called out an ab exercise in between rounds:
Rat: Crunchy Frogs x 10 IC
Hawkeye: 50 Freddie Mercuries OYO
Body Karate: 1 minute elbow plank (once we get got back to the flag)
COT:
The Story of “The Carpenter” (google it, it’s a good lesson for each of us)
- We build our lives in a distracted way, reacting rather than acting! This goes for our daily lives and our workouts. Give 100% in everything you do! Don’t cheat yourself.
Announcements:
· This Tuesday, 10/29/19, Hawkeye has his VQ. Very important for guys to show up and support him! Hawkeye has brought more FNG’s to IR than anyone. He’s earned our support!
· Rat is blessing us with a 10/31/19 Halloween Q! Be very scared of what’s to come.
· Greenway Giddy Up – Nov. 23rd
TAP’s
· Continue to pray for all of the F3 men going through financial constraints/injuries/relationship struggles/etc.
· The Juice and his M
· Glowpop and his family as they mourn the loss of their father-in-law
· Radio and Rat and their M’s as they prepare for the upcoming births of their kids
· The Cathcart Family
VERY GOOD TEAMWORK TODAY! WAY TO PUSH ONE ANOTHER!!
SYITG
Toxic
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