Seven

AO: Grindstone

When: 2024-07-08

QIC: Snowman

PAX (5): Corn Dog, Grimace, Hail Mary, Snowman, Swiper

Preamble:

Turn the corner into the park with the pre runners and did not see any newcomers. Disappointed for sure, checked slack and noticed a few HIM needed to pull their HC. Swiper and Hail Mary came in hot. TWSS

Warm-O-Rama:

Moseyed to the large parking near the tag office, stopped at the upper left corner to do the following: Good Morning Weedpickers Willie Mays Hayes SSH Moroccan Night Clubs Michael Phelps

The Thang:

Seven:

Start with one exercise and do a set number of reps at three different stations arranged in a number 7 pattern.  Each round includes a different exercise with the rep count increased by 7 up to 28 and then back down by 7s.

  • Burpees x 7 – LBCs for the six
  • Four count flutters x 14 – air press for the six
  • Merkins x21 – standing lunges for the six
  • Squats x 28 – big boys for the six
  • Crunching Frogs x 21 – no waiting for the six
  • Hand-release merkins x14 – no waiting
  • Burpees x7
Still had time left and headed of to the coupon pile between the football fields. Did some arm and shoulder work with 45’s and dips.

COT:

Prayers of thanks for safe travel to and from Maine for Grimace and family. Prayers for Swiper and his 2.0 and college decision. Prayers for my promotion and my M

Naked-Man Moleskin:

Incredible work this morning men. Thank you for the opportunity to lead.

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