Cut off his internet

13 PAX: Cowbell, Peanut, Chigger, Cable Guy (Respect), Swanson, Hackey Sack, SMCG (Respect), McFlurry, Ballcock, Shocker, Jack Sparrow, Monroe (FNG), Lombardi (Respect) QIC


Conditions: 40’s pleasant


Disclaimer: I am not a trained professional, modify as needed

Warm-up:
Finkle Swings: 10x ea IC Single Leg swings F/B
Hairy Rockettes: 20x IC Right foot to left hand, left foot to right hand
Imperial Squat Walker: 10x OYO Squat, knee to opposite elbow, squat, other knee to other elbow =1
Annie: 30sec ea Rotate one arm in a circular motion on ground while holding plank with the opposite arm
Febreze: On your six, 2 Big Boys. Remain upright after last BB and lift feet up 6″. Do 10 Air Presses. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50)


Mosey to the short wall


Racoon Crawl: Narrow crawl on top of the entire short wall. Option to bear crawl the length of the sidewalk. Plank for the six
London Bridge: 20x IC Starting in a plank with your head at the wall, hand on wall, opposite hand up, both down =1


Mosey to parking lot.


The THANG:
Red Barchetta: 100 Yard Dash then 100 SSHs, back to start plank for six; 75-yard dash then 75 mountain climbers, back to start plank for six; 50 yard dash then 50 LBCs, back to start plank for six; 25 yard dash then 25 Merkins, back to start plank for six; 10 yard dash then 10 burpees, back to start plank for six.


Mosey to LCC, each PAX grab a block


All About the Benjamins: 25 block curls, 25 walking lunges, 25 squats, 25 walking lunges back. 25 OH block Press, 25 walking Lunges, 25 mountain climbers, 25 walking lunges back


Mosey back past the pad to the 2 ROTC walls for a challenge. Choose a wall and get over it, solo or with teamwork


Back to flag for:
Flutters 20x IC. Followed by 2 minutes of stretching OYO
Done!

Announcements:
Sell Pork Butts. Flyers have QR Code so people can scan and order
Sign up to work a shift, currently have 300 butts on order


Prayers:
Chiggers family member battling pancreatic cancer


Moleskin:
Finkle swings will test your balance


Febreze was a crowd pleaser


Shocker ask’s, walking lunges with the block? Ok let’s do that. Many blocks did not make the 2nd round

Great work on the wall challenge


Stretching is something we rarely do but it’s a necessity to good physical fitness

Visit the Exicon, do something different


As always, it is an honor to lead and a pleasure to follow.

Lombardi

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