QIC: Sir Mix A Lot
PAX: Beauty, Hush Money
- 30- SSH-4 Count
- 20 Hill Billys -4 Count
- 20- Merkins – 4 Count
- 20 Mountain Climbers -4 Count
- 50 Flutter Kicks – 4Count
Escalating 4 Corners-
So basically every comer has an exercise, but you make sure to repeat the exercise you just completed on the previous corners. For example the first corner you preform exercise one, second corner exercise one and 2, Third corner exercise 1,2 and 3 and so on until you have completed all 4 corners.
- Exercise 1 – Merkins x 10
- Exercise 2- LBC’s x20
- Exercise 3 – Plank Jacks x 30
- Exercise 4 – Bobby Hurley’s x 40
This best part about this is it is an AMRAP Exercise “as many rounds as possible in the given time frame” for all you non Cross-fit peeps. So you are guaranteed to get your money’s worth. Or your Hush Money’s worth…. “See what I did there…..”
But wait there is more!
Mosey to the Play Ground for a little DORA123.
- Exercise 1- 100 Pull ups
- Exercise 1 – 200 Swing Assisted Knees to Chest
- Exercise 1 – 300 Squats
Made it back to the Flags just in time for COT, but unfortunately no Mary today. Next time Fellas!!
Prayers for all men and women in uniform
Prayers for Fire Marshal Bill’s Family in their time of need.
Prayer request for Beauty’s friend at UNCW who’s child has been diagnosed with cancer.
Wrightsville beach marathon this weekend, Convergence at HMP if you are not running.
As always it a privilege to lead!
Sir Mix out!