VQ @ The Brig!

October 24, 2018 @ The Brig

PAX: Hard Hat, Capt. Crunch, Mini Van, Cardinal, Hermanos, Spicoli, Chumbucket, Nae Nae, Crab Cake, Bartman, Musk, Spaulding (QIC)

Conditions:  61 with no humidity….perfect.

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper and stronger today.

Warmup:

SSH x 25 IC

TTT x 10 IC

Arm Circles x 10 IC (both ways)

Raise the Roof x 15 IC

Imperial Walkers x 15 IC

Thang:

A mosey with various stops along the way to stack some exercises

1st stop – 10 Burpees,

2nd stop – 10 Burpees, 20 Merkins

3rd stop – 10 Burpees, 20 Merkins, 30 Lunges

4th stop – 10 Burpees, 20 Merkins, 30 Lunges, 40 Big Boys

5th stop – 10 Burpees, 20 Merkins, 30 Lunges, 40 Big Boys, 50 Squats

6th stop – 10 Burpees, 20 Merkins, 30 Lunges, 40 Big Boys, out of time…back to the SF

Circle back for the Six.

2MOM

10 Burpees

30 LBC’s

DONE!

COR

NOR

Announcements:

– 5:15 @ The Yacht Club on Thursday

– 5:15 @ The Yacht Club on Friday – Run Day

– 6:30 @ The Yacht Club on Saturday

– Spaulding will sign up two teams for the PB Buffalo 50k

Prayer:

– Continued prays for Dr. V.  He’s touched many of our lives

– Prays for friends of Capt. Crunch headed to help Hurricane Michael victims

– Unspoken

Moleskin:

– Where’s Squid….he can walk here?

– “12 Strong” posted at the Brig today…that seems to be our number.  Go find someone to join us.

– Spicoli “Burpees…oh yeah” but he doesn’t like running

– Hard Hat – “Spaulding thinks he’s younger when Q’ing”

– This was my first Q at the Brig…..well done Chumbucket on the new AO.

Until next time ~Spaulding

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