June 13th, 2017 By Buckwheat

15 fine men should up this morning not knowing what to expect for Ranger’s virgin Q. Yes, Ranger will be talking in the 3rd person for this back blast. Was Ranger up to the task or would this be a total disaster? The tension was underwhelming to say the least. We muddled through the warm up and headed down to the back parking lot. Here either the direction was not clear or some chose not to listen. We then made it to the rock pile where all were disappointed that we did not have more time to spend. Then to the wall where the decline merks were a huge hit. Well, not really. Lots of refusniks on those, but most modified. Headed to Mary where we finished up. Thanks to all the PAX for the support and patience!

Disclaimer

Warm Up

– slow mosey around parking lot
– side straddle hop
– cotton picker
– windmill
– Imperial Storm Trooper
– merkins

Indian Run to back parking lot

– pair off in 2’s (3 Sets)
o merkins
o squats
o dry docks
o lbc’s
o timer: run across parking lot and back

Mosey to rocks

– grab a rock
o 15 curls
o 10 overhead press
o 10 bent over rows
o 10 overhead extensions

Mosey to the wall (2 Sets)

– 10 Dips
– 10 inclines
– 10 declines

Mosey to Mary

– low dolly
– low flutter
– mason twist
– crunchy frog

Announcements

– shield tonight at Hammers
– Red Friday at Comanche

Comanche

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