Voodoo Special

It has been an honor to be Site Q for Bulldog for the past year +.  Watching it grow from the beginning with regulars like…HIPAA, WattsUp, DryRub, Pedal, Rudolph…until is has grown to have a steady 10-15 every Tuesday has been awesome.   F3 has been, as most of us feel, an anchor.  It’s starts my day off right, clears my mind, fills it with positive energy, and lifts me up when I need that little push to get out of my own way.  It reminds me, in the COT, to let God go before me and shape me into a better man everyday. Anyway, enough of that .  I am really happy to hand over the reigns to Timeframe.  He is going to do a fantastic job.  Here’s the fun we put down.

Pledge

Warmup:

MNC x 20

Low slow squats to stretch it out x 10 OYO

Merkins x 10 IC

Imperial walkers x 10 IC

Thang:

Dora

100 Curls

200 Swings (personal bell)

300 Step ups / calf raises

While P1 goes P2 will (1 lunge walk down/ bear crawl back until curls are done…rd 2 lateral lunge down/ high knees back…rd 3 duck walk down 5 burpees then high knee back

Voodoo Special:

Mary: American Hammers, LBC, Freddie Mercury’s, Crunchy Frogs, plank jacks all x 25

Repeat x 2

Miscellaneous pain: repeat 2x times

Arnold presses x 10 each arm

Upright rows x 20

Over head pulls x 20

Super man presses x 20

Chest presses x 25

Announcements:  CSAUP Saturday, Mt Mitchell

Prayer requests:  Tubes Friends battling addiction and liver disease, Buckeyes Friend and family,

YHC took us out.