COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Rock Chalk, Sally, Solo Cup (FNG)
QIC: Sweet Baby
F3 DISCLAIMER & WELCOME: Given
25x SSH IC
25X IST IC
15x Cotton Pickers IC
Moseyed to the tennis courts
Suicides – long to short – with descending burpee count starting at 10
Burpee Dans – 4 lunges x 1 Burpee across both tennis courts
Repeato with 2 Burpees between lunges
Lunge walk x Jump Squats – 4 lunges x 1 jump squat across both tennis courts over and back
Frog jumps x monkey humpers – 4 frog jumps x 5 monkey humpers across both tennis courts one way
Lunge walk back across both tennis courts
Shifted to just outside tennis court and:
1 PAX started doing prisoner get-ups with coupon (40lb sandbag) while rest of packs ran the short loop around outside of tennis courts. PAX doing get-ups handed off the coupon to another PAX – group rotated coupon until 100 rep count completed among group.
1 PAX started doing squat + overhead press with coupon while rest of PAX ran across basketball court and all the way to curb and back. At PAX request, continuous flutter kicks were second exercise once running complete. Sequence was: run, flutter kick, squat + overhead press when your turn came up. – group rotated coupon until 100 rep count completed among group.
25x LBC OYO
25x Freddy Mercury double count OYO
25x American Hammer double count OYO
Q-rama for the rest of Mary
15x Merkins 4-count IC (Sally)
15x Heels to heaven 4-count IC (Coach K)
20x Freddie Mercury (double count) + 20x Flutters (double count) + 20x Dolly (Rock Chalk)
10x BBSU IC (Solo Cup)
CIRCLE OF TRUST/BOM:
YHC prayed the group out.
YHC was so excited to receive his coupon in the mail yesterday that it absolutely had to make it in to the Q today. Thank you men for allowing me to try something different this morning. It was an honor to lead.
1. CSAUP planning meeting tonight
2. Q source tomorrow at 1130am somewhere in Preston Center (check Band)
3. Ruck EC being added as an option tomorrow beginning at 0500. Will aim for 1 to 2 ruck EC mornings per week to prepare for upcoming CSAUP.