Push and Pull


QIC: Sir Mix A Lot

PAX: Tiny Tank, Tombstone, R-X, Hootie, Stouffers, Moab, Cannoli,


  • 30- SSH-4 Count
  • 15- Cotton Pickers- 4 Count
  • Imperial Walkers -4 Count
  • 15- Merkins – 4 Count
  • 15 Mountain Climbers -4 Count
  • 15 Plank Jacks -4 Count
  • 50 Flutter Kicks – 4Count


The Thang:


So basically every speed bump has an exercise, but you make sure to repeat the exercise you just completed on the previous speed bump. For example the first speed bump you preform exercise one, second speed bump exercise one and 2, Third speed bump exercise 1,2 and 3 and so on until you have completed all 4 speed bumps.

  • 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 CrossFit peeps.

But wait there is more!

Mosey to the Pullup bars for a little DORA123.

  • Exercise 1- 100 Pull ups
  • Exercise 1 – 200 LBC’s
  • Exercise 1 – 300 Squats

While partner 1 is preforming the exercise partner 2 runs to the basketball court and knocks out 5 burpees, rinse and repeat until all repetitions are complete.

Made it back to the Flags just in time for COT, but unfortunately no Mary. Next time Fellas!!


Moleskin/ COT

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.

As always it a privilege to lead!

Sir Mix out!


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