- QIC: Longshanks
- When: 10/27/2017
- Pax: Chicken Wing, Geronimo, Harry Carry, Kielbasa, Longshanks, Squeaky, Straight Up, Sugar Daddy
- Posted In: Varsity
7 HIM’s got to Varsity on time to get this Bad boy started. Disclaimer given at 0515 at off we went.
The Thang
Mosey towards the Band football field, circle back to pick up Sugar Daddy.
Mosey back towards that lot. Stop for a little Warmup:
SSH X 10,
Polish Mating Dance (aka Goofballs) x 10
Moroccan Night Clubs x 10
Windmills x 10
IW x 10
Head to the goal line:
walking hamstring stretch for 20 yards, butt kicks for 20 yards, jog the rest to the other goal line.
high knee pull for 20 yards, high knees for 20 yards, jog the rest
Karaoke 30 yards each direction
Side shuffle 30 yards each direction
Mosey over towards the ROTC building for 30 Minute AMRAP
5 pullups, 5 Toes to Bar (modify to knee ups if cant do toes to bar)
run down the hill
10 Bombjacks, 10 Merkins (your choice – plyo, hand clap, hand release, or regular)
run up the hill
15 LBC’s, 15 Flutters
Repeat for 30 minutes
Mosey back to flag
10 Burpees OYO
Dying Cockroach x 10
Rosalitas x 10
Peter Pointer x 10
COT and BOM
Announcements – Deep 2.0 Halloween tomorrow, Fastest 5k, read your newsletter
Prayers/Praise – Praise for Straight ups child doing well in school, prayers for Squeaky and family issue with brother,
Moleskin
1. Thanks Kielbasa for the opportunity to lead this morning.
2. Really fun wearing a #beatNafo shirt to a workout at Nafo on the day of the #MilltownShowdown
3. WE are…….Fort Mill!!! Wooo!!
4. Straight up Straight up killed the AMRAP leading the way with 9 laps complete. #likeaBoss
Shanks out