QIC: @vila
PAX: @algore-jaybell, @SOA, @Deductible, @FLO, @Rat, @Death Benefit, @Semmi, @Weed, @Pork
Belly, @Turtle, @BabyDoc, @Teaser, @Crablegs, @Kobalt, @Iceberg
@Crawfish called out sick with caronas-and-lime virus, so YHC took the
shovel flag (metaphorically speaking, of course, as crablegs missed it
hiding in plain sight with all of its camo tape) and ran with it. YHC
tried to channel my inner Crawfish and do my best impression. Let’s see
how we did…
___________________
Warm-up:
SSH x 40 IC
Hill Billies x 20 IC
Asphalt Grabbers x 15 IC
Merkins x 10 IC
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The Thang:
Two lines to Indian Run from the parking lot to the wall with the last man
dropping to do 5 merkins before sprinting forward.
—The Wall—
Dip/Derkin 11s
Lap around the circle
Right Leg Step Downs x 20 Flapjack/Repeato
Big Boy Sit-ups x 20 Single Count
Lap around the circle
1 burpee / 5 Incline Merks OYO
2 burpees / 5 IMs
3 burpees / 5 IMs
…
5 burpees / 5 IMs
Lap around the circle
Indian Run to the Brick Pile
—The Track—
3 lines / 3 lanes with two bricks each
Walk the track while doing various brick exercises:
Shoulder Press for ~100m
Curls ~100m
Shoulder Fly’s ~50m
Tricep Extensions ~50m
Lunges ~100m
Circle up for abs and chest:
25 LBC with bricks on chest OYO 25 Chest Presses with bricks
30 Flutter Kicks IC
20 Freddie Mercuries IC
Rinse/Repeato the whole Track portion
(didn’t get through all of the ab portion as time ran out)
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COT:
Stay tuned for next week’s Johnny Cash: Merkin Week. YHC will be Q’ing
#SwampAngel on Tuesday, #Cyclone Wednesday, #IndigoRebellion Thursday and
#SMI Saturday and each will follow the life of The Man in Black. I will
have a more in-depth COT prepared for that.
Announcements:
–
Oyster Roast 2/22 WAOMC, Convergence 3/14 @ IR, BBQ 3/21 at JIYC
TAP’s
– Get better, Crawfish
– TAPS to those fighting sickness
– TAPS to the men and women who are protecting us overseas
SYITG,
Vila