WHEN: 9/30/2017
QIC: Snack
PAX: Stakeout, Bob the Builder, Fish, JAG, Spur, Postman, Buzz, Rhythm, Snack

9 men met Saturday by the shovel flags and got the day off to a great start.
Conditions: perfect for a workout

Warm Up & Thang (to the best of my recollection)

– SSH 30 x 4

– Peter Parker Kicks 30 x 4

– Hillbillies 30 x 4

  • ‘Merican 15 x 4
  • Imperial Walker 30 x 4

Run one lap, then plank (RA, LA, RL, LL, MI 10 seconds)

  • Squats 30 x 4
  • LBC’s 30 x 4
  • The Table 30 x 4
  •   Little Baby Arm Circles – Forward 30 x 4, Reverse 30 x 4, Hand claps 30 x 4
  • Run 1/2 lap, at top…10 backdips, 10 stepups, then plank: hannibal plank 60 seconds
  • Run rest of lap and plank (RA, LA, RL, LL, MI 10 seconds)
  • Through the tunnel 30 x 4

Run to Jungle Gym

– Plank (RA/LA/RL/LL/Mission Impossible)

– Front Kicks 30 x 4

  • 1 Extended Murph (10 pullups, 15 back dips, 20 ‘mericans, 25 LBCs, 30 squats)
  • Plank (RA/LA/RL/LL/Mission Impossible)
  •   1 Extended Murph (same as first)
  • Plank (RA/LA/RL/LL/Mission impossible)
  • split into two groups: first group run a lap down to bridge/back; second group: Windmill, planks.  Flapjack / repeat
  • Extended Murph (same)
  • 5 minute grassy knoll w/ man-maker burpees (pick a number of reps, repeat 5 times in a row on the minute)
  • Mary on the Mattress:
  • Dolly 30 x 4, hold for 10
  • High slow flutter 30 x 4, hold for 10
  • Freddy Mercury 30 x 4, hold for 10
  • Rosalita 30 x 4, hold for 10
  • Low flutter 30 x 4, hold for 10
  • Mosey back to St Luke’s…done

COT

Moleskin

Very good weather day and a lot of positive energy from the Pax.

Mumblechatter lighter than normal until it was time for the abbreviated Grassy Knoll…BTB asked if we would do regular or man-maker burpess…so he got his wish!

Prayers for the folks in Puerto Rico and Mexico, for Pyro and for a friend of Postman – recently diagnosed with Pancreatic cancer.

(and, of course we found out later about Big Wheel at F3 Houston…Thoughts And Prayers for him!)

T-Claps! Snack out!

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