saTURDay

It’s been a while since I have Q’d at the Gashouse seen an opening and took the Opportunity.
Whoopie gets all the credit for the Title, but I cant stop laughing its a good one.

Warm Up:
SSH, 5 burpees, Mo Rockin Night clubs, 5 Burpees, Monkey Humpers, 5 burpees.
I asked the pain lab guys if they wanted to add any to warm up, Time Frame called 5 more burpees to make it even.

Mosey to Grier parking lot.5 10 15 20 25
Burpees, Calf raises, Hill Billy Squats, Shoulder Taps, Arm Circles,
Do one exercise run to the end of the parking lot and back do the same exercise and add the next one then run again until to do all the exercises.
Mosey to the Library.
Dora Death Match: 100 Hand release merkins, 200 imperial walkers, 300 raise the roof,
partner 1 does the exercise Partner 2 runs a figure 8 pattern down the steps around the median back to the steps down them again and back to the beginning.

back to Flag:
Box Carry
Two men carry the box a said distance while rest do work. switch and repeat.
LBCS, American Hammers, Flutters, Freddy mercury’s V-ups,

45/15
1/2 burpees
plank toe taps
high to low plank hold
side plank rt & lft
butt kickers
high knees

time:

announcements:
Convergence next week meet at downtown pavilion 7am.
Extension run November.
Prayer request:
Bos Sister, Hucks Mom, guys traveling to Snowbirds, MW.
Derek High family, he recently passed away from Covid.

The BedPan is Full!