Thursday, September 22, 2022

Sweat Angel

Pax: Shocker, Bodett, Snookie, Socrates, Viagra, WoJo, Snowflake, Radiator, Nomex=Q

Warmarama:

15 SSH IC

12 Windmills

12 Sting rippers

10 Sun Gods

10 Chinooks

10 reverse Sun Gods

15 Mountain Climbers IC

10 Merkins

the Thang

11s

Start with 10 burpee’s then bear crawl half the parking lot.  1 WW1 sit-up and then duck walk back.  Then 9 burpee’s, bear crawl, 2 WW1s, duck walk. And so on.

Tabata: Head and shoulders knees and toes

45s exercise, 15s rest
Shrugs
Curls
Bench press
LBC
Squats

Rinse & Repeat for another round

 

Mary

Homer to Marge

Crunchy frogs 15 IC

Box Cutters 10 IC

American Hammer 15 IC

 

COT

5:15 tomorrow, Friday 9/23: iron pax @ the fringe.

Socrates’ book is out on Amazon ‘humor hack’

Prayers for Miracle grow who lost his dad

Pray for amphibious, Earhart, birds nest knee, Gekko son broke ankle, stinky cheese

Sacked marrying his daughter Sunday

Coffee afterward @ green joes

Socrates lost grandmother in law

WoJo stress fracture tibia no running

Prayers for pax stop hurrying, extreme division’s, churning.

YHC took these requests up in prayer to close us out.

Thanks Radiator for invite to Q.

~Nomex