Q: Sag

PAX: Slow Poke, SoCrates, Gator(R), Tonka, Woody, Gremis, Freon, Sag

INTRO:
It felt really good to be in just shorts and a T-shirt for the beatdown. Brought my Winkie to be prepared for any size group. Wasn’t sure how many we would have with the kick off of the Big House today.

Welcome and disclaimer.

SoCrates gave us the core values and Tonka gave us the credo. YHC gave the mission statement.

WARM-O-RAMA:
21’s, as I watched Tonka I knew we weren’t going to all stop at 1 time. 10 burpee penalty.

Bear Hugs-12IC
Hillbillies-10OYO, YHC needed to catch his breathe to get back to counting.
Dauset Pickers-10IC

THE THANG:
Mosey to the front of the school. Everybody on the curb for a round of Dominos.
Then a curb crawl for 5’s. Start with 4-Mike Tyson’s, bear crawl to the opposite curb for 1-curb dip. Crawl back and rinse and repeat all to 1-Mike Tyson and 4-curb dips.

Gave the Pax a choice of exercises, SoCrates chose Lazy Dora.

100 Merkins, 200 LBCs, 300 squats.
Grab a partner. 1 partner does a set number of reps and the other holds a plank during merkins, 6” leg lift during LBCs and people’s chair during squats.

Mosey to the stairs behind the gym. 5 nickels.
1 exercise at the bottoms-5reps, climb the to sets of stairs and do the 2nd exercise-5 reps. Back down the stairs. Rinse and repeat for 3 rounds.

Made our way up Ralph’s ridge with some high knees, butt kicks and a run to the finish.

MARY:
Flutter Kicks-10IC
BBSU-15OYO
Gas Pumps-10IC
Plank to the 6

COT:
Count-O-Rama, Name-O-Rama.
Announcements – 5 year convergence, new AO “The Big House”
Prayer/Praise –
Tonka’s knee, SoCrates dad and cancer treatments.