CoronawithlimeVirus

Title has nothing to do with the workout. But now that I have your attention, here is how it went down at Ol’ Stinky Bird’s Place this AM:

Disclaimer

Pledge

Warmup

SSH- 10IC

Candy Corn (Grady Corn) – 100IC: Four-count exercise that begins in a standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position. 25 reps makes for a good shoulder warm up. At 50 reps the mumblechatter starts to dwindle. Groans of pain begin at about rep 75, which should be taken by the Q as encouragement to keep going to 100

The Thang:

Men Makers – 2 – 15 pound dumbbells. Basically do a Man Maker but then add Bear Crawl 5 steps with weights. Rinse and Repeat until you have have completed 5 Man Makers. Other PAX Bear Crawl in single file line behind one with the weights. We ended up bear crawling a total distance of about 215 yards

Route 66 – Groiners.

Q Fail: I forgot we have 11 islands not 11 light poles. So get to the last light pole and go back 3 more for total of 11

Captain Therkins – Captain Thor modified with 5 merkins between each set. 1:4, 5x merkin, 2:8, 5x merkin, 3:12, 5x merkin, etc. until you finish with 10 BBSU:40 American Hammers.

Route 66 – Merkins

Route 66 – Squats

AYG (Jailbreak) from Martha’s entrance to SnoBalls. There is a Strava segment for fastest time. Stinky Bird was determined to get the record today. However, looking at Strava he must have stopped for coffee along the way… FWIW Gold Digger currently holds the F3 Gastonia record with 22 seconds.

Time

Announcements: Ruck Training at Folsom 2/1 0530

Prayer requests – Dirt’s co-workers wife, families of those who lost loved ones in helicopter crash in CA

YHC took us out

Thanks for the opportunity to lead this morning. Hope you got your money’s worth.

AYE!

HIPAA