9s and 19s

9s and 19s

QIC: Litterbox

Date: 9/9/19

PAX: Chisel, Razzy, Blue Steel

Warm O Rama

9 Abe
19 IST
19 Seal Clap

The Thing

9 exercises
9 (1,4,7) – 9 (2,5,8) – 19 (3,6,9) reps

Station 1

1 dips
2 Carolina dry docks
3 mtn climbers- Double Count

Station 2

4 Peter parker Merkin
5 Sumo squat
6 American hammer DC

Station 3

7 ranger merkin
8 alternating lunges DC
9 plank jack

X3 rounds

Mosey to next loop and perform new exercises

Station 1

1 copperhead merkin
2 copperhead squat
3 overhead clap

Station 2

4 burpee
5 side lunge DC
6 penguin crunch DC

Station 3

7 hillbilly DC
8 wide merkin
9 WW2

X3 rounds

End back at the start with just enough time for us to complete a popcorn Mary

19 Low Flutter

9 each leg Mutton Crunch

19 LBC

Announcements

Wake ROTC, stair climbing at BB&T field on Wednesday 9/11. This is where conspiracy will meet that AM. 0600 to roughly 0630.

Iron Pax challenge this week looks terrible. Check Twitter for details in when this will be done.

Prayers for Cheesesteak’s wife, recovery from trauma.

Strong work this AM, and YHC really appreciated the Pax continuing 9 and 19 theme into the Mary.