- When:9/22/16
- QIC: Brown
- The PAX: 14 Bros
We Lifted You Didn’t
- 14 Bros brought their bells and their effort today. Easy. Simple. Brutal. Always pays off. Read on.
COP
Prying squat x 5
Good morning x 10
Overhead ext x 10
200 rep challenge
Swing – 50 reps
Snatch – 10 reps each
Clean & Press – 10 reps each
Reverse Lunge – 10 reps each
Squat & Press – 10 reps each
Lawn mowers – 10 reps each
Swing – 50 reps
Complex: Doubles 5 reps
Squat to Arnold Press
Clean to Squat to Arnold Press
High Pull to Clean to Squat to Arnold Press
High Pull to Swing to Clean to Squat to Arnold Press
10×10
Swings
Merkins
Snatch R
Merkins
Snatch L
Merkins
Lawnmower R
Merkins
Lawnmower L
Merkins
Lunge R
Merkins
Lunge L
Merkins
2 handed overhead press
Merkins
Good mornings
Merkins
Deadlift
Merkins
4×10
curls
overhead ext
standing lateral chest press
upright row
All pax circle up and plank. Hold plank until your turn to do 10 merkins. Hold plank until everyone is done.
NMM
No Mary at Meathead
Great work by all 14 bros who came out. Phone issues prevented the customary nickname roll call, but if you were sore all weekend, you were there. If you weren’t, you weren’t. I’ve been on vacation since that awesome morning, so this is it. Brown out.
Brown author
Men –
Please use link below to sign up for Southern Discomfort on 10/22. We are also giving back to our community by collecting items for “The Relatives”. Please bring any of the items below to your next posting and give to the Site Q’s.
http://www.signupgenius.com/go/20f0f4ca9ab22a4fa7-2016
Single Snack Packs– They come in a box and have individually packed snacks. Such as granola bars, chips, goldfish, Nabisco with Chips Ahoy, Oreo, etc.
$10 Gift cards to stores– Target, Walmart, etc.
Bus Passes– One way passes are preferred. They are $2.20 each.
Cash Donation– Give to your site Q’s and we will go out and purchase the items listed above.
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