14 pax came out to the Storm. We focused on form in the “Hey Buddy WOD”, and the men pushed themselves and each other. Glad to have Cinderella back out on his birthday and the day before his F3 Anniversary.
Pledge
Warm-Up:
Hillbilly’s- Woops! I mean Goofballs
Hillbilly’s-back on track
Side stretches
Thang:
Hey Buddy WOD
Run to school
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Big Boy Sit-Ups
8 Burpees
Run to circle
Catch Me If You Can
Partner 1 performs 5 Imperial Walker Squats and then runs to catch the Partner 2, who is NUR uphill.
Bear Crawl 1-2-3
Partner up, perform 100 Merkins, 200 LBCs, and 300 Plank Jacks as a team. While Partner 1 is doing the 1-2-3, Partner 2 Bear Crawls around the circle, then flip flop until all Merkins, LBCs, and Plank Jacks are complete.
Run back to school:
De-escalators:
10 DIPS, 20 Flutters, 30 High Knees
9, 18, 27
8, 16, 24
7, 14, 21
6, 12, 18
5, 10, 15
8 Burpees to finish.
Announcements:
New AO: Bunker: This Saturday, 7 a.m. at Yank
May 22 Amoeba Ruck
Requests:
SA and family
Big Pappy and family
Pillager’s Dad
Dry Rub’s M recovering
Word:
jIncline your ear, O LORD, and answer me,
for I am kpoor and needy.
3 nBe gracious to me, O Lord,
for to you do I cry all the day.
4 Gladden the soul of your servant,
for oto you, O Lord, do I lift up my soul.
5 For you, O Lord, are good and pforgiving,
qabounding in steadfast love to all who call upon you.
6 rGive ear, O LORD, to my prayer;
listen to my plea for grace.
7 In sthe day of my trouble I call upon you,
tfor you answer me.
But you, O Lord, are a God gmerciful and gracious,
slow to anger and abounding in steadfast love and faithfulness.
16 hTurn to me and be gracious to me;
give your strength to iyour servant,
and save ithe son of your maidservant.
Cinderella took us out; after which he was serenaded with a rendition of “Happy Birthday”.
Great work! Thanks for coming out! Keep at it!
Seuss