A Few Repeats and Other Things

  • When: 4/20/17
  • QIC: Markup
  • The PAX: Squints, Root, Humpy, Tooth Fairy, Freud, Kapowski


7 pax showed up this morning to have some fun. I assumed no SMR Crazies would be there so I was surprised when Squints pulled in. Ok, not really because he is a BEAST and thought he would be 1 of 2 that may come even though he is taking part in a 10000 mile relay or something crazy like that. One comment that I did hear from a pax is that he hoped it would have been raining when he woke up so he could have curled back up in the bed. I agree! Except that I was the Q so I would have just been wet with 1 less pax (at least) showing up.

The morning went something like this:
Warm-up
20 SSH IC
5 Burpees OYO
20 IST IC
5 Burpees OYO
20 ATT IC
5 Burpees OYO

The Thang
We went to the end of the parking lot because the lights in the parking lot of Corinth were not on and it was too dark! We did some sort of ladder and the pax had to help me out with counting. Thanks Tooth Fairy and others!

We completed exercises on 1 end of the parking lot and ran to the other end to complete another set of exercises
10 Squats – 10 Merkins
20 Squats – 20 Merkins
10 Squats – 10 Merkins
20 Squats – 20 Merkins

10 LBC – 10 Mountain Climbers
20 LBC – 20 Mountain Climbers
10 LBC – 10 Mountain Climbers
20 LBC – 20 Mountain Climbers
10 LBC – 10 Mountain Climbers

Mosey to the short Wall at Corinth

20 Step-ups IC
20 Tricep Dips IC
20 Box Jumps OYO
5 Burpees OYO
10 Step-ups IC
10 Tricep Dips IC
10 Box Jumps OYO

Head to the wall for a little leg work
– Wall Sit
– Wall Sit with 20 Muhammad Alis IC
– Wall Sit with 20 Overhead Press IC

Mosey to ARROW parking lot
5 Burpees OYO
Lunge Walk 1/2 the parking lot and run to the other end
5 Burpees OYO
10 Dying Cockroach IC
Bear Crawl 1/2 the parking lot and run to the other end
10 Dying Cockroach IC

Mosey to St. Luke’s
10 Pull ups OYO
10 Decline Merkins IC
10 Pull ups OYO
10 Incline Merkins IC

Mosey back to the Flag
20 Freddy Mercuries IC
20 LBC IC
20 RBC IC
20 Jane Fondas IC
20 Boxcutters IC

WOD
I have used this before but since summer is coming up we need to spend more time focusing on the important things

Deuteronomy 6:6-9 (NIV)

6 These commandments that I give you today are to be on your hearts. 7 Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up. 8 Tie them as symbols on your hands and bind them on your foreheads. 9 Write them on the doorframes of your houses and on your gates.

Prayer Request – Jesse as he is getting treatment for Melanoma

Hi Cropduster 🙂

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Cropduster
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Hello Markup – sounds like it was a good workout.

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