Knocking off the Dust

DATE: 10/9/17
QIC: Gobo
# of PAX: 11

PAX: EOM, Flounder, Zuckerburg, Bob the Builder, Coffee Bean, Tenenbaum, Etch-a-Sketch, Allaboutthatbass, Dino, Spin Doctor

Post Brolympics workout! I know for myself that I’m burnt to a crisp and very sore. What better way to control the amount of beatdown than to Q the workout. I said it would be easy, but I lied. The weather was a bit deceiving this morning as well. Though it seemed cool, it was crazy humid.

WARM UP:

  • Seal Claps x 30 IC
  • Hillbillies x 25 IC
  • Windmills x 20 IC
  • Cotton Pickers x 15 IC

Mosey to the playground, partner up. Do as many as possible Sit ups with your partner for 2 minutes. Then swap.

Mosey to the pull-up bars.

THE THANG:

Doing a Full Murph workout

  • 1 mile run (3 laps around the pond)
  • 100 pullups
  • 200 pushups
  • 300 squats
  • 1 mile run

 

MARY

No time for Mary!

COT/MOLESKIN

  • Prayers for Spin Doctor as he goes in for his procedure tomorrow. We ask that the surgery goes well and the recovery is swift. Reach out and give him prayers and support!

Thanks for letting me lead!

Gobo -out

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