Burns Returns to Bells and Whistles
QIC: Burns
Date: 7.13.2022
PAX: Atrophy, Data, Lace, Poncho, Balco, Bluto, Interference, Smithers, Cobra, Sidewinder, Frostbite, Starfish, Manscape, Airbag, Burns
Thankful to be back at one of the best AOs in town. As it’s much closer to YHC’s new digs, I’ll probably start heading out there more often!
YHC arrived at 0522 to start getting things set up, and almost took out Atrophy and Airbag on their pre-ruck. Whoops. The regulars filed in, YHC was directed to the Q throne (apparently there’s a spotlight, Greenbriar HOA needs to get it fixed), and we got rolling.
WoR: An assortment of the regulars, including SSH, Hillbillies, Whirlies, ISTs, Arm Swirlies, and Michael Phelps. I think we did a different number of each one bc YHC was not paying attention to his counting. Then we did a warm up mosey from the parking lot up around the traffic island on Old Pfafftown Rd and back. This was our loop for the morning.
The Thang: Partner up. Partner 1 will begin at the top of the weinke and do AMRAP of the written exercise while Partner 2 runs the loop from above. Flapjack. Then, when Partner 1 returns, move to the next exercise. Go down on the weinke in this manner until time is called.
The Weinke:
- Goblet Squats
- Curls
- R leg lunge
- L leg lunge
- OH Press
- LBCs
- KB Swings
- Chest Press
- Heels to Heaven
- Dead Lift
- American Hammers
- Squat Thrusters
- Bent over Row
- Skull Crushers
It was very humid today…back to the summertime mornings we all know and love after a couple of milder mornings. Most pax were at the bottom of the weinke, while some (cobra and sidewinder) made it back up to the top again. Lace was out front all morning. YHC was fortunate to partner with Manscape – hadn’t seen him in a while and he provided a great push. Atrophy is giving Lamb Chop a run for his money to win the “Best Site Q” award at the Christmas Party this year. Bluto and I have a shared appreciation for good music. Any negative comments about the beatdown were whispered out of the Qs earshot.
Announcements: Pawtism is this Saturday at 0900 at HP – consider supporting Bevo’s nonprofit. Anyone who quadruples down on Saturday (Supermax murph, regular AO, Pawtism, and Blood Drive) will be drinking on my dime at some point soon. YHC issued a heartfelt invitation to all BnW regulars to post at Launchpad this Monday – Zima on the Q. AO to AO is only about 8 minutes
No specific prayer requests, YHC lifted up pax who are unable to attend workouts for various reasons.
Thanks for the keys, Atrophy!
