Q: Duke

PAX: Flomax
Palladean(R)
Bull
Cabbage
Slowpoke
Tonka
Duke

INTRO: Welcome, 5 Core Principles, Credo, Disclaimer, Mission Statement

WARM-O-RAMA:
If you look hard enough, you’ll be sure to find the:
S- Standing Quad Stretch 14 count each IC
E- Elvis Meets Forrest 14 (2 count) OYO
C- Control Freak Merkins 14 IC
R- Red Bull Smurf Jacks 14 OYO
E- Empty Wheelbarrow 14 yards out to marker/switch partner back to starting position
T- Tie Fighters 14 IC (BAC in lunge position)

C- Copperhead Squats 14 IC
O- Overhead Claps 14 IC
D- Daisy Pickers 14 IC
E- Erkins 14 IC
S- SSH 14 IC

THE THANG:

Mosey to MP Tennis Courts. PAX will need to recall their knowledge of vowels to help themselves here.

A- Agassis (both courts) OYO

After the Agassis, pick any corner of the tennis court to begin. After each vowel, take a lap around the court and then report to the next corner.

E- Escalator (10 jump-ups, 20 burpees, 30 SSH, 40 squats, 50 LBCs)

I- Imperial Walkers 14 (2 count) OYO

O- Obama (5 cycles)

U- Up Downs 10 OYO

Mosey to coupon stack and cusack to tennis court parking lot.

Even with the wind, it’s important to remember that we are NOT COLD. Shoulder carry for a lap around the lot after you do an exercise.

N- Nolan Ryan (block as prop) 14 OYO
O- Overhead Press 14 OYO
T- Tony Hawk Blockee 14 OYO

C- Coupon Swings 14 OYO
O- Overhead Press 14 OYO
L- Lunges 7 each leg with coupon OYO
D- Derkins 14 OYO

Cusack back to the coupon stack to return.

Two laps around the MP tennis court parking lot to get to Mary.

MARY:

When times get hard, remember It’s as easy as:

ABCs OYO
Boxcutters 14 IC
Captain Morgan 14 count IC each leg

1 Indian Beal Crawl cycle (ran out of time)
2 sets of LBCs 14 OYO
3 PAX Choice

COT:
Count-O-Rama, Name-O-Rama.
Announcements – 7 chances to Q in Forsyth every week. Saturday ruck and beatdown every Saturday at the Foxhole. Men’s breakfast gathering at New Providence (1st Saturday of month, 8:00ish) and at Maynard Baptist (2nd Saturday, 8:30)

Huff and Puff next weekend at Dauset Trails, Adventure Racing coming up(chat with Flomax or Myrtle for more information), Cantrell 5K last Saturday in February (chat with Beach Body for more information)

Prayer/Praise – storm damage, Palladean’s nephew’s house got hit by a tree, health of family and coworkers

Pledge it Out.

Pray it Out.