After a couple weeks on the injured reserve list, Quickie made his return to the lineup this morning in a stellar edition of 4 Corner Rifle Carry.
Conditions:
Clear and 58 degrees
Disclaimer Given
Warm Up
30 SSH
Main Thang
Run to coupon cage and grab a coupon. Meet on first corner of the Soccer field.
1st ROUND
1st Corner- 35 Burpees
35 Air squats
Right hand pinch grip coupon to next corner
2nd Corner- 25 Burpees
25 Air squats
Rifle carry coupon to the 50 yard line and do 50 Flutter kicks (Counting 1 leg)
Rifle carry coupon to the next corner
3rd Corner- 15 Burpees
15 Air squats
Left hand pinch carry coupon to the next corner
4th corner- 5 Burpees
5 Air squats
Rifle carry coupon to the 50 yard line and do 50 American Hammers (Counting 1 side)
Rifle carry coupon to the next corner and start 2nd rd.
Pax in front planked until other pax were finished.
2nd ROUND
1st Corner- 35 Merkins
35 Monkey Humpers
Right hand pinch carry coupon to the next corner
2nd Corner- 25 Merkins
25 Monkey Humpers
Rifle carry coupon to the 50 yard line and do 50 Flutter kicks (Counting 1 leg)
Rifle carry coupon to the next corner
3rd Corner- 15 Merkins
15 Monkey Humpers
Left hand pinch grip coupon to the next corner
4th corner- 5 Merkins
5 Monkey Humpers
Rifle carry coupon to the 50 yard line and do 50 American Hammers (Counting 1 side)
Rifle carry coupon to the next corner.
All pax were done with 2nd round by 5:50, so we gathered to do some block work.
-25 Alpos
-25 Overhead press
-25 curls
-20 plank drags
-15 Tricep extensions
-50 calf raises
Great job done by all Pax! BenGay is a Beast!
Music today was a mix of Phish, Widespread, Lecrae, Toby Mac, NF and Incubus
COT
Count
Name
Announcements
BenGay has the Q @ the Shipyard on Saturday
Prayer Request
Otis Grandaughter having tonsils removed
Simmons Family(Steve Simmons)
Uncle Buck
P200 Guys
Amelia’s future mission trip
Devotional
Jesus Washes His Disciples’ Feet (John 13:1-17)