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BNW-no snow

QIC: Boomerang

Date: 5/22/2019

PAX: Interference, Winklevoss, Data, Poncho, Burns (WB), Cobra, TSA, Goofy, TPS, Bevo, Lemming, Boomerang (WD)

The last time Q’ed at BNW it was a VQ, hopefully it was improved-at the least the weather was!

It went something like this

Gucci squat 15

Arm swirlies Forward X 10

Arm swirlies backward X 10

1/2 lap, stop

SSH X 15

Whirlies X 15

Storm Troopers X 15

5 Burpees

 

Return to Start

Grab weight, partner up

 

Rapid Pace DORA-One partner runs across parking lot while other does the exercise, flapjack

75 curls

150 LBC

225 Squats

 

 

Date of Birth of PAX 1-15-15 REPS, 15-25-20 REPS and 25-31-30 REPS run around cones (maybe), wait on 6, plank or Alan Gore.

 

Round #1

Goblet Squat

Gas Pumps

Dips

Round #2

Overhead Press

Freddie Mercury

Irkins

Round #3

Bench Press

American Hammer

Derkins

Round #4

Skull Crushers

WWII Situps

Alternating Step Ups

Round #5

Upright Row

Crunchy Frogs

Lunge

Round #6

Curls

Mutton Crunch

Merkins

Most were at 20 reps

Had about 3 minutes for Mary-PAX choice, figure we got in 3 or 4

MMC
When planning the workout this Q should plan it all at once to avoid overload of a back to back-in this case Squats-thanks Bevo aka Pert Plus for the reminder.
Work definitely needed to perfect the. Gucci Squat-Q fail!
May have been more MC but the speaker was strategically placed for a reason.
Announcements:
Goofy has Q at WIB
Prayer Requests
Data M’s cousin’s father passed away a few days after her wedding-prayers as the newlyweds work together through this tough time.
Boomerang’s sister as she continues fighting cancer.
YHC took us out-praying for those request mentioned and asking for guidance as we lead those around us, loving others well and being light to those we come in contact with.
Always a great way to start the day leading a PAX of exceptional men who I always learn something from each and every time that makes me want to be better, stronger and to make a difference in my daily walk.

2 Comments

  • Spamalot
    May 22, 2019 9:47 pm

    Solid looking workout – the boys definitely got their money worth.

  • Goofy
    May 23, 2019 8:53 pm

    Solid workout and tunes! And yes, YHC felt the leg worklater in the day! YHC also appreciated the partner work with @TPS

Comments are closed.