“Jack Welch”

01.14.19 @ The Brig

PAX: Hard Hat, Squid, Musk, Snipe, Schnitzel, Brownie, Ambien, Mini Van, Shingles, Cookies, Spicoli, Radar, Spaulding (QIC)

Conditions:  Mid 40’s with just a little wind…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 15 IC (slowly, not Nae Nae speed)

Arm Circles x 15 IC (both ways)

Raise the Roof x 15 IC

IW x 15 IC

Mosey over the to basketball court near the Rec. Center

Thang:

Suicides with an exercise every time you come back to the baseline. Start with the exercise.  5 sets of each exercise.

Round 1 – 25 Mtn Climbers (two count) = 125

Round 2 – 20 Plank Jacks = 100

Round 3 – 15 American Hammers = 75

Round 4 – 10 Big boys = 50

Round 5 – 5 Burpees = 25

Circle up on the court for Jack Webb. 1 merkin: 4 Air presses…..up to…10 merkins: 40 Air presses

Mosey with various stops for 20 Squats and 20 LBC’s.

Back to the rec center parking lot.  Find a curb stopper for a round of merkins

Right hand, right foot on the curb x 10 merkins

Both feet on the curb x 10 merkins

Left hand, left foot on the curb x 10 merkins

Both hands on the curb x 10 merkins

Back to the SF

4MOM

Squats x 20

LBC’s x 20

Flutters x 25 IC

Back Scratchers x 15 IC

American Hammer’s x 15 IC

DONE!

COR

NOR

Announcements:

-P200 sponsor opportunities available.  Taking reservations for pork butts for Super Bowl.

-2nd F posted on the Q sheet for January

-Q openings for January, especially at the Brig.

-Spicoli highly encouraged posting at an AO while out of town.  He just posted in Knoxville….great experience

Prayer:

-Unspoken

-For Squid’s dad and Musk’s son

Moleskin:

-Shingles purchased and handed out running lights for the PAX…safety first.  Thanks Shingles

-YHC inadvertently called Jack Webb….Jack Welch.  Squid thought it was funny coming from an accountant.

-Brownie kicked some ass.  He must have been working out during his dad’s absence.

-A lot of mumble chatter during Jack Webb.  Shingles kept the group motivated.

-20 posted at the Yacht Club for FiA…..great work ladies.

Until next time ~Spaulding

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