Wall Work


Swanson, Ballcock, Cable Guy (respect), Ambien (respect), Sawed off, GATA (QIC)

Imperial Walkers x 20 IC
Hillbillies x 20 IC

Peacock (pigeon) X10 count each leg

Arm Circles Forward X 10 IC

Arm Circles Reverse x 10 IC

The Thang:

Mosey to the Wall:

Threaten PAX with Balls to the Wall if they have to wait on the 6 (QIC).

Comense 11’s beatdown

Each PAX Complete 11’s of the following exercise pairs:

Derkins/Step ups (each leg)

Wide Derkins/Box Squats

Skull crusher push ups/Elevated single leg squats

After completed, PAX Complete plank trio consisting of Right and left side plank hip raises while planking on wall and elevated pickle pointers (thanks hackysack)

Right Plank hip raises x 20

Left Plank hip raises x 20

Elevated pickle pointers x 20

Mosey Back to the pad


Three way hamstring stretch 10 count IC each direction

Butterfly stretch 20 count IC

Sumo squat 10 count IC



CSAUP May 28th!!!! Prayers: 



It was clear during Mary that we need to do more stretching as a group.

It was also clear that QIC bit off more than I could chew with this Q.

Ambien found the Q to not elevate his HR enough so added SSH while waiting on the 6 during 11s. QIC did not have the same problem.

Cable Guy seemed to enjoy the amount of running this morning.

Ballcock kept mentioning some PAX named Paladin?

I think I am going to make Sawed off wear a weighted vest or something. Body weight stuff is too easy for him.

Swanson still seems well rested from is California Vacation.

Thank you as awlays for the opportunity to lead!

Come out and get better!!

GATA out

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