4 Pax took advantage of the opportunity to have a little maintenance preformed on the Guns and Abs.

Conditions: 72°

Disclaimer: Given at the Shovel Flag.

Mosey to Pull-up Bars.

Warm Up:

25 – Pull-ups
25 – Dips

Grab a block and mosey to the field.

Spoke: Complete exercise at the middle cone, run to each cone completing said exercise, returning to the middle after each outside cone.

Middle: 50 curls
1st Cone: 20 Tricep Extensions
2nd Cone: 20 Kettle Bell Swings
3rd Cone: 20 Alpos
4th Cone: 20 Over Head Presses
5th Cone: 20 Horizontal Presses
Complete 2 Rounds (2nd round we cut the center reps to 25)

Middle: 25 Crunches
1st Cone: 20 Big Boy Sit-Ups
2nd Cone: 20 Reverse Crunches
3rd Cone: 20 Flutter Kicks
4th Cone: 20 WWI Sit-Ups
5th Cone: 20 Whirly Boys
Complete 2 Rounds

Mosey back to coupon pile, return coupons, and head to Shovel Flag.

Count-o-rama:

Name-o-rama:

Announcements:
* Convergence 9/17
* Fury and RED Friday closed 9/8-9/10

Prayer Request:
* Flossy’s Father-n-Law
* Pusher

BOM:

NMS:
* Little to no recruiting done the night before so YHC wasn’t sure how the numbers would look. Ideally you hope for double digits at Fury, but from time to time it’s nice to have a smaller group. We had a good mixture of mumble chatter, jokes, and encouragement.
* With all the arm work and no leg work it was mentioned that this was a tailor-made workout for Sour. Hate he missed it.
* No controversy surfaced but it did not go unnoticed that Pusher was sporting his “Shipyard NWO” tank top. #Loyal

As always, it’s an honor.

Until the next Q…
Meter is out