Last minute Q accepted last night so YHC decided to make this one up as I go.  6 PAX arrived including Triple-7 from Area 51 and his FNG.  Disclaimer given and off we went.

THE THANG

Mosey 3/4 lap around WEP with some butt kickers, high knees and Karoake added to the mix.  Circle up close to the playground for warmup:

COP of SSH x 25, Windmills x 15, IW x 15, Merkins x 10, Mountain Climbers x 15, Honeymooner to 10 count.

Mosey over to the playground and explain the Lucky (if Triple 7 posts and you have no written Weinke then you do a Lucky 7). The lucky 7 works like this. 3 exercises done for 7 reps done for 7 rounds.  So 7 pullups, 7 dips, 7 squats and take a lap around the playground.  Rinse and repeat 6 more times, plank when finished.

Mosey over to the parking lot by the Synergetics building. People chair for 30-45 seconds.  Then do 10 burpees OYO.  Rinse and repeat.

Mosey up the path to the retaining wall.  10 derkins IC then 10 step-ups each leg OYO.  RInse and Repeat.  Mosey back to WEP and to the base of the stairway to heaven.

Once everyone was back at the base to the stairway, explained the Captain Crunch exercise that YHC lead this past Saturday.  1 full situp, then 4 LBS’s at the first light pole, then 2:8 and second, 3:12 and third, 4:16 at 4th, 5:20 at 5th.  At 6th lightpole do 20 SSH.  Then come back down the stairway in reverse order: 5:20, 4:16, 3:12, 2:8, 1:4.

2 minutes left so time for flutter kicks x 15, Hello Dolly x 15, and Dying Cockroach x 10.

COT and BOM

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Prayers – unspoken, this crazy world we live in right now

Moleskin

1.  Thanks to Repeat for the opportunity to lead this morning.
2. Was awesome to have our brother Triple 7 from Area 51 out and to even bring an FNG
3. Welcome to FNG Hodgner.  Dude was the first one in the parking lot this AM.
4. This was day 1 of 5 straight days of Q’ing.  If you want to see me/avoid me I have the Q at Run n Gun on Wednesday, Ranch on Thursday, Hive on Friday, and Reservation (IL) on Saturday.  Hope to see you out at one of these AO’s.  If not, at least get out the Fartsack and post somewhere.
5. Honored as always to be a Part of the group for the betterment of all that come.

Longshanks out!!