Short and Sweet BB from Parliament

Short and Sweet BB from Parliament

QIC: Spamalot

Date: 08/07/18

PAX: Harden, Bulldog, Burlap, Boomerang, Wobegon, Singing Cowboy, Shake n Bake, Huckleberry, Touch me Not, Vegamite, Schneider, Sgt Schultz, Spamalot

Date:  08/07/18

Q:  Spamalot

Pax:  Harden, Bulldog, Burlap, Boomerang, Wobegon, Singing Cowboy, Shake n Bake, Huckleberry, Touch me Not, Vegamite, Schneider, Sgt Schultz, Spamalot

An apology, YHC had one of those days at work today.  You know the one.  Where everyone is playing defense against you.  Even your own “teammates” were trying to stop you.  So, to coin a phrase..just the facts….

Warm o Rama

Merkins x 20

Plank, 30 seconds

Several others, including more Planks, IST, OHC.  Most IC, most at least x 15

THE THANG – partner up, size does not matter

Beginning at one end of covered walkway, perform exercise, then mosey to opposite end and perform next exercise.  Plank for six.

SSH x 50

Mosey

Merkins x 59

Mosey

WWII Sit ups x 50

Mosey

Jump Squats x 50

Mosey to cinder blocks, grab one

Dynamic and Static Exercises

Curls x 10

Hold block with elbows at 90 degree angle (15 seconds)

Curls x 10

Hold block with elbows at 90 degree angle (15 seconds)

OHP x 10

Hold blocks over head (15 secs)

OHP x 10

Hold blocks over head (10 secs)

Bent over row x 10

Hold blocks up (15 secs)

Bent over row x 10

Hold blocks up (15 secs)

Chest press x 10

Hold blocks up (15 secs)

CHest press x 10

Hold blocks up (15 secs)

Curls x 15

OHP x 15

Bent over row x 15

CHest press x 15

Return Blocks

Mosey back to covered area for DORA

with partner:  100 Carolina dry docks, 100 LBCs, 100 squats.  One partner runs to end of covered area, while other partner completes AMRAP.

MARY – usual fare.

DONE!

NMM

Strong group this morning.  #WeFoCo is something real

Cobains for lack of details of NMM.

Appreciate the support of all who posted.

Announcements/Prayer Requests

Shmedfest is coming soon.  Check Twitter.

Wiseman Brewery on Tuesdays, portion of proceeds goes to Shmedfest

YHC took us out.  Prayers for YHC’s Aunt Karla who passed away yesterday.

Appreciate the opportunity Sgt. Schultz.  Apologize for brevity of BB,

Be good to each other – Spamalot