We let Cindy sleep in this morning

Posted on Posted in Backblasts
  • When: 06/24/2021
  • QIC: Bert
  • The PAX: Septum, Eileen, Mr. Woodchuck, Updraft, D-Nice, Pyro and Spam

8 Pax came together @chopshop for a pretty stationary beatdown.  We had a special guest from F3 in Johnson City, TN @spam.

Warm-up – SSH, The Reacher (@eileens favorite), little baby arm circles backward, little baby arm circles forward and Michael Phelps.

Round 1 : 3 sets of 10 Jumanji Merkins, 15 Dead Bug sit-ups, 10 Superman Merkins, 15 Cocoon sit-ups, 10 One legged Merkins, 30 side crunches, 6 Plometric Merkins, 20 flutter kicks

Round 2: 3 sets of 10 Elevated Plank Merkins, 15 side lateral lunges, 15 incline Merkins, 20 yoga squats, Hand stand until @bert got tired 😂, 15 step-ups.

Round 3: 3 sets of 7 pull-ups, 15 pickle pounders, 7 chin-ups, 15 crunchy frogs, 12 inclined pull-ups and 15 dips

Announcements: @mrwoodchuck starting a Purple Heart Homes USA / Non-Profit Veterans Charity in Jacksonville, Trinity tomorrow morning.

Prayers: @seatdown, safe travel for @extinguisher and his 2.0 to Tallahassee, @Eileens friend Sean

Pledge

All 8 pax attended QSource after beatdown to discuss Team Development!

Thank you for a great Thursday Morning!

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