My pinky hurts…

Last weekend was the BRR.  It was one of the most challenging, but most rewarding experiences that I have had the honor of being a part of.  It also showed my some areas that I need to improve on, especially endurance.   With all that said, I am going to tailor my Qs to address some the weaknesses that I have recently been made aware of.   When I was coming up with this workout I had to alter my plans due to an accident with my new puppy.  FYI don’t throw dog toys when the dog is still attached to it (not knowingly)  Their teeth are very sharp and it proceeded to rip a deep gash in my tiny little pinky.  It sucked.   So…Legs and abs were on tap.  Here is how it went.

Warm-up:

SSH x 15 IC

Baby Makers x 15 IC

LBC x 20 IC

The beat down:

First part I called Chicken legs:  20 Low slow weighted squats, Lateral lunges to the pole (approx 20 yrds) with a duck walk back, followed by 50 calf raised…Repeat

Second: Upper body…50 Overhead claps, 20 overhead press each arm, 15 Lateral Cleans each arm, 25 upright rows…Repeat.   Repeat the lunge walk and duck walk between sets.

The last set I called ABsurdity…50 Flutter kicks (count R only), 25 Oblique crunches each side, 50 LBC, and finally 50 American Hammers…Repeat.  Repeat Lateral lunge and duck walk between once again in between.

Finally to finish the time we did some Pax choice Mary.  Thanks for the opportunity and all the hard work men.  It is always a honor.

COT:  Announcements:  JJ 5 K,  Suicide 5K, and 9/11 Memorial Stair Climb.

YHC took us out with prayer.