- QIC: wingman
- Pax: lex_luthor, None, Ozzie, skunk-works
The start of the swamp
Date: 2024-06-04 AO: skunk-works Q: Mountain Momma PAX: lex_luthor, Ozzie , none FNGs: 1 none COUNT: 3
WARMUP: 6 minutes of 10 second exercises, rotate every 10 seconds for 6 minutes – SSH, merkins, lunges, squats, v-ups, mountain climbers. Then some Sharon towers and imperial walkers so as to not stray completely from tradition THE THANG: 2 old Weinkes, first Squats, staggered stance RDLs, SA press, lawnmowers, SA bench press, cleans, plank pull throughs, and finally the grapevine stretch to get those hips and hammies loose. Run a lap Next was the burner Weinke, 10 reps each exercise Lawnmower L Bell pushup L Bell pushup R Lawnmower R SLDL L SLDL R 2 hand swing Reverse lunge L Reverse lunge R 2 hand swing One arm thruster R One arm swing R One arm swing L One are thruster L Run a lap, or so a walk to the lion to get the heart rate down
Lots of sweat, not too much chatter. Some comments about not being able to understand the Q because of poor annunciation MARY: none, no time ANNOUNCEMENTS: FNG push in July, blood drive, Charlotte rescue mission run/ruck/walk 5k in August COT: Praying for Ozzie’s friend William who looks to be suffering with a health condition. Praises for my baptism on Saturday!
WARMUP: 6 minutes of 10 second exercises, rotate every 10 seconds for 6 minutes – SSH, merkins, lunges, squats, v-ups, mountain climbers. Then some Sharon towers and imperial walkers so as to not stray completely from tradition THE THANG: 2 old Weinkes, first Squats, staggered stance RDLs, SA press, lawnmowers, SA bench press, cleans, plank pull throughs, and finally the grapevine stretch to get those hips and hammies loose. Run a lap Next was the burner Weinke, 10 reps each exercise Lawnmower L Bell pushup L Bell pushup R Lawnmower R SLDL L SLDL R 2 hand swing Reverse lunge L Reverse lunge R 2 hand swing One arm thruster R One arm swing R One arm swing L One are thruster L Run a lap, or so a walk to the lion to get the heart rate down
Lots of sweat, not too much chatter. Some comments about not being able to understand the Q because of poor annunciation MARY: none, no time ANNOUNCEMENTS: FNG push in July, blood drive, Charlotte rescue mission run/ruck/walk 5k in August COT: Praying for Ozzie’s friend William who looks to be suffering with a health condition. Praises for my baptism on Saturday!
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