Clothes soaked not from rain but from the sweat and hard work

  • QIC: Cornerstone
  • When: 06/14/17
  • Pax: Stang, Andretti (respect) Flea, Valley Girl, NASA, Udder, Royale, Cornerstone (Q)
  • Posted In: Abyss
  • WARM UP
    16 WINDMILLS
    8 MORRCAN NIGHT CLUBS
    16 CHERRY PICKERS
    MOSEY TO BENCHES
    THE THING
    PARTNER 1 RUNS DOWN PATH UP ROAD HALF AROUND CIRCLE TO STEPS
    GRABS 5 GALLON BUCKET 2 X 25LBS WITH WATER OR 2 X 35LBS WITH SAND GO UP STEPS AND DOWN
    BACK AROUND CIRCLE BACK TO THE BENCHES
    PARTNER UP PARTNER 2 DOSE 20 IRKINS THEN 10 PULL UPS
    RINSE AND REPEAT TILL PARTNER GETS BACK
    THEN 20 DIPS THEN 10 PULL UPS
    RINSE AND REPEAT TILL PARTNER GETS BACK
    THEN 20 DIPS THEN 10 PULL UPS
    RINSE AND REPEAT TILL PARTNER GETS BACK
    THEN 20 CAROLINA DRY DOCKS TEHN 10 PULL UPS
    RINSE AND REPEAT TILL PARTNER GETS BACK
    STANG SAID SOMETHING ABOUT A HILL SINCE HE HAS NEVER BEEN TO THIS AO WHY NOT GIVE THE
    TOUR. SO WE OHAMA TO THE HILL ON THE BACK SIDE OF THE SCHOOL
    RUN DOWN THE HILL AND 5 BOMB JACKS BEAR CRAWL UP THE HILL 5 PLANK JACKS
    RINSE AND REPEAT INCREASE REP BY 1 EVERYTIME WE DID ABOUT 3-4 ROUNDS
    TOTAL 2 MILES
    MOSEY OVER TO COT FOR 4 MIN OF AB LAB
    UDDER CALLED HEELS TO HEAVEN (THIS IS NEW TO ME I WILL DEFINITELY ADD THIS TO MY CIRCUIT) IN
    CADANCE
    STANG CALLED OUT HEEL TOUCHS (PENGUINS) IN CADANCE
    FLEA CALLED OUT HELLO DOLLY’S IN CADANCE

    WARM UP

  • ANNOUNCEMENTS
    UP COMING EVENTS
    HOG AND COYOTE THIS SATURDAY ( LAST YEAR THIS WAS GOING ON I WAS 1 1/2MONTHS INTO F3 AT
    THAT TIME I WAS LIKE THESE GUYS ARE CRAZY, FAST FORWARD A YEAR I AM STOKED RUNNING IT AND
    PUTTING THIS ON IN THE BOOKS)
    CAH RIVER FLOAT BRING BULK DRINKS IF YOU ARE ATTENDING NO SOADA, JUICE WATER ECT.
    RAGNAR COMING START TRAINING.
    PRAYERS
    PRAYERS FOR STANG FORTHINGS SPOKE OF IN COT
    PRAYERS FOR VALLEY GIRL FOR 5 WEEK OLD LITTLE BOY
    PRAYERS FOR FLEA AND HIS ANKLE
    PRAYERS FOR MY DAUGHTER AS WE HAVE CHEMO FRIDAY
    T CLAPS TO THE PAX THEY DID GREAT AND AWESOME PUSH FROM EVERYONE
    THANKS FOR ALLOWING ME TO LEAD
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