Say Uncle!

AO: AlphaRuck

When: 01/28/2020

PAX: So So Def, Fondue Guy, Shark, Sparky and Fallout (visiting from Columbia SC)

QIC: Wideright

Warm-O-Rama:

disclaimer and mosey to lower pavilion:

STH 15x IC

Abe bogodas 10x IC

Toy Soldiers 14x IC

arm circles 10x IC (forward and Backward)

 

The Thang:

partner up, Shoulder time! Cumulative count:

round 1: 250x dips (partner does a lap then swaps)

round 2: 250x derkins (partner does a lap and swaps)

shoulder press for the 6

Mosey to upper lot, on your own, time to work the abs:

Round 1: 50x jump ropes, run to island 25x J-Lo’s, run to other end 25x WWI sit ups,  run to island 25x J-Lo’s then back to start

round 2: 100x jump ropes, run to island 25x J-Lo’s, run to other end 25x WWI sit ups and 25x LBC’s,  run to island 25x J-Lo’s and 25x Freddy Merc’s then back to start

Round 3: 150x jump ropes, run to island 25x J-Lo’s 25x Freddy Merc’s and 25x mtn climbers, run to other end 25x WWI sit ups and 25x LBC’s and 25x knee tucks,  run to island 25x J-Lo’s, 25x Freddy Merc’s and 25x mtn climbers then back to start

round 4: 50x jump ropes, run to island 25x J-Lo’s, run to other end 25x WWI sit ups,  run to island 25x J-Lo’s then back to start

lower lap and mary (10x Hammers IC, a-m lowesr case and 8x monkey humpers IC

COT:

prayers for tweaker traveling and his dad’s treatment, Mike/Rob/Shirley with cancer and Fred on life support in hospital.  sign up on the Q!!!!!!

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