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The New Rump Heads North – McKinney

Date – 5/15/2021
Weather – 65° and beautiful  day to be alive

Count-off & Name-O-Rama:
PAX –  Eruzione, Walmart, Yogger, Maverick, Ultra, Agnes, DFib, Jobu, Shify McCoy, and Draper
QIC –  Rump Roast
AO – Bonnie Wenk Park | McKinney, TX
Disclaimer – Given 
 
Intro/ Warm-o-Rama:
Dynamic Warm-Up
20x Pop-Up Groiners OYO – (Omaha – Someone, @Walmart was one minute late. 15x burpees for him & AMRAP Merkins for the PAX)
Mosey to Workout Pavilion area 
20x T-Merkins (hold plank till all-in)
10x J-Lo’s IC, DC (Just for @Slushii)
Recover/Mosey thru the woods to the Y 
20x IST IC, DC
Pretty sure I did one more exercise but can’t remember!
Mosey to the Park swings
 
The Thang:
Break up in semi even groups (3 groups this morning)
5x5x5 
5x Swerkins w/ the knee to chest
5x Pull Ups
5x Hand Release Merkins
Run up the stairs, across
Run up the stairs, across the bridge for 
5x Squats
5x DC Lunges
Five rounds of that.
 
Mosey to the field for Catch Me If You Can BLIMPS!!!
Partner up with someone you don’t know
Partner #1 Bear Crawls while partner #2 does 5x Burpees
When done with exercise run to “catch” the other partner
Then partner #1 has to compete, while partner 2 BC’s forward. 
Repeating until both partners have completed all
Going up by 5 on each new 
B – Burpees x5
L – LBC’s x10 
I – IST’s x15 DC
M – Merkins x20
P – Plank Jacks x 25SC
S – Squats x30
 
Wind Sprint across that ginormous field, touch the fence and back. This is where the HC’s got their prize. With a page out of the @Slippy book, I let them cut the sprint in half. But in Rump style had them burpee until we were done!
 
Had a little time left so did a “3 Corners” 
20x Squat Jumps OYO
Mosey across the field
20X Monkey Humpers (Thanks @DFib)
Mosey that length of the field
Ring of Fire  Merkins
 
Mosey back for Descending Mary
12x LBC’s IC, DC
11x Big Boy Sit Ups IC, DC
10x Penguine Crunched IC, DC…
 
Circle of Trust (CoT):
YHC prayed us out

Playlist:
None

Moleskin:
A lot of comradery this morning. I was sucking wind all morning so I believe it was a good day. great coffee after

Announcements:
Carry the Load at Reverchon Park (I believe 30 May into 31 May Sunday to Monday)

  
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Swiper VQ – 1/20/2021

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, F150, Avril, Stingray, Walmart, Alright Alright, Ice Box, FNG (Matt Hall)
QIC: Swiper

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given 

WARM-O-RAMA:
SSH – 12 – IC
Hillbilly Walkers – 12 – IC
Daisy Pickers – 12 – IC

THA THANG:
Mosey to the sloped parking lot

Jacob’s ladder – 8:1
Merkins at the bottom
Mountain Climbers at the top

Native American Run on LH Trail to Royal Highlands Dr.

34 Dirkins – Using Curb – IC
34 American Hammers OYO

Mosey to Tennis Courts

Lunge to third court, run back, sprint to fourth court, run back – Repeat 3x

Mosey to other playground w/big knee wall
34 Irkins – IC
34 Penguin Crunch – OYO

Mosey back to Parking Lot

MARY:
34 Burpees – group count off to 34, SSH while you wait
34 IST – IC

CIRCLE OF TRUST/BOM:
YHC prayed us out asking us to be better husbands, fathers, co-workers, friends, family, etc. and prayed for a quick end to COVID and new normals to resume. 

MUMBLECHATTER:
Good mumblechatter throughout, PAX were given a quick history lesson on Hershel Walker, the greatest running back in college football history and should have learned what his jersey number was while playing at UGA.  His workouts were primarily abs and pushups, which was also incorporated.  

ANNOUNCEMENTS:
4x4x24 

Cleanup hosted by Walmart Saturday at 75/Royal

TX Independence Day 18k

Grow Ruck – San Antonio