Coastal Surge

25 August 2017

# Pax – 33

QIC – LETC and Minecraft

Pax – Zuckerburg, Sir-Mix-Alot, Niles, The Adjuster, Heisenburg, Tony Robins (Raleigh), Fire Marshal Bill, Parrot Head, Hahvahd, Donut, Tombstone, Double Check, Cpt Stubing, Busted Grill, Dino, Ugly Stick, SBS, BTB, Venus, Bath Salts, Ball Bearing, Tiny Dancer, Tank, Huey (FNG), Dixie Chick, SOL, Cannoli (FNG), Sloppy Joe, 8-Penny, The Hoff, and Re-Fry.

33 Pax got stronger in the gloom today.  Welcome to Tony Robins from Raleigh and FNGs Huey and Cannoli.

Warm-up – side straddle hop and imperial walker

Thang – divide pax by counting off by twos.  Ones mosey with LETC to pull-up bars and twos mosey with Minecraft to tennis court area.

Pull-up Bars – 5 pull-ups and 10 dips, run across bridge to wall – 20 box jumps – run up stairs – 40 merkins – run back to pull-up bars.  Rinse and repeat 3 rounds.

Tennis courts – The Gross – 12 exercises 12 reps each – squats, merkins, mountain climbers, freddie mercuries, plank jacks, heals to heaven, carolina dry docks, flutter kicks, wide arm merkins, hello dolly, american hammer, spider merkins.   Jacobs ladder – start at bottom hill near pond run to top of hill and do 1 burpee, run back down hill.  Rinse and repeat adding one burpee until you get  to seven burpees.

Switch at 5:55 – pax at pull-up bars mosey to tennis court and pax at tennis courts mosey to pull-up bars.

Mary – 7 burpees, flutter kicks and protractor

Announcements – Night Flight AO will be Thursday nights at Forest Hills Elementary School; sign-up for Brolympics which is October 7; Tiny Dancer will be the Q at Baywatch ; Niles is the Q for Jimbos and Jesus today

Prayers for LETC’s father who will be undergoing catheter procedure and possibly having a stint implanted.

Thanks to LETC for Co-Qing with me today.




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