Duck & Weave

Date: 08/22/2017

QIC: Blade

# of PAX: 12

PAX: Busted Grill, Mr. Kotter, Opie, Coon Bait, Parrothead, LETC, Tenenbaum, Milton, Minecraft, Heisenberg, Hoverround, Blade

Warm Up:

SSH x 20 IC

Hillbillies x 15 IC

Charles Atlas Stretch x 2 (1 each leg)

The Thang:

Duck & Weave (Indian Run, but duck walking – the 6 weaves through line to front) x 1

Indian Run rest of the way to the track

  • Lap 1 : Sprint 1/2 & Mosey 1/2
  • Squats x20 OYO
  • Plank Jacks x20 OYO
  • Lap 2 : Sprint 1/2 & Mosey 1/2
  • Mary while the 6 finishes (more squats, plank jacks, planks)

Mosey over to “top” of Chancellor’s Walk

  • Sprint 2 light poles & Mosey/Recover 1 (all the way down)

Mosey to Amphitheatre

  • Tricep Dips x10 OYO

Mosey back to flag

  • Mary while waiting for the 6 (LBC x25 IC & Sweat Angels x15 IC)

COT / Moleskin:

  • Strong work by EVERYONE!
  • THANKS for the support on my VQ today!
  • Let me know when you want the Q, or I’ll just ask…
  • Give2Give – DO IT (get a shirt while you’re at it)
  • Mixology x Tough Ruckers 08/23 @ Niles’ (watch Slack for info)
  • Night Flight 08/24 @ FHGES (support Cracker)
  • Prayers for Coon Bait & family w/ his M taking on role in worship @ church. The 2.0’s will work w/ you on getting out of house on time on Sunday!
  • Prayers for the guys not ITG/unable to be ITG.
  • Prayers for all those who watch out for us (first responders, etc).

Thanks again for the support on my VQ! All of you constantly push me to be a better man. #ironsharpensiron

– Blade

 

 

 

 

 

 

 

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