LOL-LOP (lots of love-lots of pull-ups)

QIC: Busted Grill

The PAX: Tom Sawyer, Uglystik, Dixie Chick, Tiny Dancer, Gerber, Flea, Potawatomie, Gravity, Jiffy Pop, East, Morpheus, Capt. Stubing, Wreck it Ralph, Cross, Flight Nurse, Snap On, Deputy Dawg, Special K, FNG Ryan (Mitosis), FNG David (Thunderbird – the wine, no cool reference intended)

Warm-up: 20 cross country skis IC, 20 toy soldiers IC, 5 burpees OYO.

The Thang: Mosey to pull up bars with 5 merkins at each speed bump. Pull up pyramid, line up with 5 PAX at each bar, 1st PAX does 2 pull ups and each PAX follows, then 4-6-8-6-4-2 assistance OK. Prisoner squats waiting for 6. Mosey over bridge to goose poop island for 20 step ups then 40 partner assisted sit ups and 20 dips. Prisoner squats the go to exercise whenever waiting for the 6. Mosey back to pull up bars for shoulder tap pull ups. Grab bar sideways and pull up until shoulder touches bar 2-4-6-4-2. Back to the island for 10 wall jumps, 20 leg throw downs each partner and 10 derkins. Mosey back to pull-up bars for toes to the bar pyramid 2-4-6-4-2. Mosey long way around pond with 5 merkins at each speed bump. Do different merkins as much as possible at each speed bump.

Mary: flutter kicks IC x 20, Gerber led heels to heaven IC x 15

Counterama, namerama: 2 FNGs named see PAX list above

COT: F3 Dads Camp a success. Prayers for PAX, 1st responders, our leaders.

Thanks for the opportunity, Gerber VQ this Friday.    BG

 

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