Honored to join the buck today

DATE:  16  NOV 2021

WEATHER:  Cool

PAX:  Ballcock, Cable Guy, Ambien(R), Clancy – QIC (semi-annual Buck version)

WARMUP:

  • 25 SSH
  • 20 Imperial Walkers
  • 10 Through the Tunnel
  • Mosey length of parking lot and back
  • Full Body Stretch

WORKOUT:

  • Merkins – 20
  • Flutters – 25
  • Squats – 30
    • Run length of parking lot, sprint back.
  • Hand Release Merkins – 20
  • Big Boy Situps – 25
  • Walking Lunges – 50
    • Run length of parking lot, sprint back.
  • Air Presses – 50
  • Bicycles – 25 forward/25 backward
  • Speed Skaters – 25 each leg
    • Run length of parking lot, sprint back.
  • Diamond Merkins – 20
  • Leg Raises – 20
  • 3-way Calf Raises – 25 each way (75 total)
    • Run length of parking lot, sprint back.
  • Crab Walk Merkins – 20
  • Crunches – 20
  • Chair Salutations – 1 at 45 seconds
    • Run length of parking lot, sprint back.

Returned to flag.

ANNOUNCEMENTS / PRAYERS / PRAISE:

2nd F – Thursday at Up The Creek

Prayers for Ambian’s bride getting back to health.

Finally, we prayed for humility in all we do. Thanks to The Buck, a great group. See you next month.

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