Pine Nuts & Fire Stones

DATE:  Saturday, 9/23/17

Q:  Etch-A-Sketch

PAX:  

Hoff, Tiny Dancer, McFly, Dino, Venus, Blue Steel, Sky Miles (FNG), All About That Bass, Spin Doctor, Blade, 8 Penny, Tiny Tank, Tenenbaum, Milton, Seahorse, Trump, SOL

WARM UP

  • Imperial Walkers x 20 IC
  • Skyreachers x 20 IC
  • SSH x 20 IC
  • Cotton Pickers x 20 IC
  • Mosey to Basketball Court

Count off by 4’s

THE THANG

4 CORNERS ESCALATOR – Each group in one of the 4 corners.  Begin exercise.  Bear crawl short sides of the court in between exercises, karaoke the long sides.

  • 10 Side Walk Surfers
  • 20 Merkins
  • 30 SSH
  • 40 LBC’s

Mosey to the Pull up bars.

4 PIECE CIRCUIT

Stay in your groups and each start on one of the four exercises to avoid crowding

  • Pull ups x 10
  • Single Leg Sit Throughs x 20
  • Bench Reverse Dips x 20 (sit on bench and lift yourself up off of the bench)
  • Pine Nut Shoulder Taps x 20 (pick a tree and go ball to wall alternating shoulder taps to 20 total)

After completing 4 exercises…run Freedom Way around the pond.

Rinse and Repeat for 4 total rounds.

Mosey while waiting for the six.  Nice work on those who alternated rucking and to Hoff for pushing everyone and bringing in the six.

Mosey around the trail to the curve just before the baseball fields.

HAIR BURNERS

Everyone pick a nice size coupon.  One you feel comfortable squatting and pressing.

  • 1’s and 3’s in a line and 2’s and 4’s in a line.
  • Front PAX pushes coupon on the ground designated distance and back.
  • Rest of PAX goblet squat with stone down and overhead press on ascension. (I think we all could smell and feel the burn here)

Turn back around and Mosey back the way we came the long way around to the flag.  Running short on time so no time for Mary.

COT:

Thank you for allowing us all to get up get out and get after it this morning.  Continued prayers for all those impacted through Hurricanes and other natural disasters.  Be with our nation and all leaders in decision making.  Thank you for all that fight for our freedom and keep us safe.  Prayers for all those dealing with injuries or going through personal battles of any kind.  You are not alone!

Sign up for BROLYMPICS!…this is gonna be a fun event!

MOLESKIN:

Thanks to Dino for Headlocking me for this Q.  Such an honor to lead today.  I hope some of you got a few new exercises in and got your money’s worth.

Etch-A-SketchJust like I drew it up!

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