This is Forty

11-15-2019

Conditions: 67 degrees with lighting off in the distance

PAX: Madolf, Joker, Coach K, Wet Wipes, Roker, Cowbell, harbaugh! (QIC)

Disclaimer: I am not a trained professional, don’t hurt yourself.

Warm-Up:

  • Imperial Walkers IC x 23
  • LBAC Forward IC x 23
  • LBAC Reverse IC x 23
  • LBC OYO x 23
  • Flutters IC x 23

The Thang:

Forties: To celebrate my last Q as a 40 year old

  • Mosey to the Wall
  • 30 dips followed by 10 squats
  • 25 dips followed by 15 squats
  • 20 dips followed by 20 squats
  • 40 second wall sit
  • 15 dips followed by 25 squats
  • 10 dips followed by 30 squats
  • Mosey back to the pad
  • Pick up birthday presents
  • 30 overhead presses with your present
  • Run to other side of pad while carrying your present
  • 10 curls with your present
  • Rinse and repeat exercise with reps decreasing by 5 and increasing by 5 until we hit 10 overhead presses and 30 curls
  • Put presents away until next year
  • back to pad for more 40’s this time starting with 30 lbc’s running to the other side and complete 10 mountain climbers. Run back to other side of pad
  • Rinse and repeat until each pax reaches 10 lbc’s and 30 mountain climbers counting reps just like before.
  • quick 10 count
  • Mosey around the parking lot
  • 40 Big boys OYO

4 MOM:

  • Air Humpers IC x 23
  • Back Scratchers IC x 23
  • 1 minute of superhero’s

Time

Announcements:

  • Sign Up for P200
  • Do your part and VOTE today

Prayer Requests:

  • Joker and his M are going to a conference today without kids for the 1st time in 15 years. praying for baby number 7 (j/k).

Moleskin:

  • Shout out to Roker for sneaking in some pull ups and down and backs on the pad while waiting on the six.
  • Thanks to whoever (maybe Buckeye) brought the presents (sandbags) to the Buck. They have been a great addition. They keep getting lighter and lighter each time.
  • The Q at the Buck is wide open so do your part and lead

23 days until my birthday which will by 1 year since I decided it was time to take care of myself physically. Thanks to everyone who has encouraged me and challenged me to get better each day. As always it was an honor to lead a great group of men this morning. #thebuck #GOBUCKS

I’m Out

harbaugh!

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