just make it up as you go…

AO: School Of Rock

When: 2024-10-07

QIC: No-See-Um

PAX (4): Deep dish, Dipstick, Stroller

Preamble:

YHC grabbed the Q the night before as it had been awhile since posting on a Monday at SOR. A good ole fashioned core BD is great for the body.   There were a few ideas floating around in the head and then the M wanted to watch the most recent episode of Bad Monkey so the BD ideas were put on the back burner...until 5:15 am.

Warm-O-Rama:

The usual static exercises including SSH, Imperial Walkers, Mtn. Climbers, Merkins, Copperhead Squats, Arm Circles and Covids

The Thang:

While Mary exercises aren't typically right out the gate, they certainly qualify for 'core' work.  
  • LBC's x 10
  • Supermans x 10
  • Boxcutters x 10
  • Flutters x 10
  • Supermans x 10
  11's with Cusak as movement to Stroller's vehicle
  • Swings & Curls
  11's with movements being Lunge Walk and Bear Crawl out to Dipstick's vehicle and back.
  • Goblet Squats & Merkins 
  5 minutes left would be great time for Mary, but that was already done :)
  • 15 OH Press
  • 15 Front Raises
Imperial Walkers to Deepdish's vehicle then 5 Burpees.......and back.
  • 10 OH Press
  • 10 Front Raises
Frankensteins out then 3 Burpees....and back
  • 5 OH Press
  • 5 Front Raises
Duck Walk out then 1 Burpee....and back   Time!

COT:

  • Prayers for the Hurricane victims from FL, GA and into the Carolina's.
  • Prayers for those in FL in the path of Hurricane Milton.
  • Prayers for YHC's FIL who is having hernia surgery this morning.
  Announcements:
  • Cox collecting goods for a trip up to NC on Tuesday of this week.
  • 10.26.24 - Feats of Burden Ruck CSAUP at Nirvana...check slack for details.
   

Naked-Man Moleskin:

Good work this morning men and honored to lead!

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