6 pax (including a special guest appearance by Exit 54) posted on a beautiful Saturday morning. It must have been a tough week for the group or I’ve effectively scared people off as Q. Maybe I’ll start Q’ing at Kannon.

Warmorama:

• Mosey to CMC Rehab parking lot
• 20 SSH
• 10 Cotton-pickers
• 10 Windmills
• Butt Kickers, High Knees, Karaoke around parking lot
• Mosey back to AO

The Thang:

Part 1 – Pull-ups and Sit-ups

• Max reps of deadhang pull-ups (full extension, no Fire Chickens), max kipping pull-ups (CrossFit special), max flexed-arm hang/negative (i.e. female Marine pull-ups), ideally without dropping off the bar
• 50 partner sit-ups
• Repeato x3 (sit-ups decreased to 25 for rounds 2 and 3)

• 10 form squats
• 5 tire flips
• Run to entrance of rehab center and back
• Repeato x3

• Grab large rock
• 10 bent rows
• 10 upright rows
• Repeato x3 (increase to 15 then 20 reps for bent rows)

Mary:

• Audible circle: Deer Tick – 20 alternating leg frog sit-ups?; Exit – something like 10 minutes of alternating leg 6 inches; Luther – Supermans (ironic if you think about it); Cupid – 30 KGBs; Hops – 20 Merkins utilizing perfect form
• Broga: 2 Sun Salutations, Child’s Pose center/left/right, Puppy Dog pose

Moleskin:

This was truly a backblaster, those oft neglected muscles that are relegated to the back burner in favor of the beach season glamor muscles. It was also KGBs worst nightmare and BCRs wet dream as proper form was strictly adhered to. The pull-up circuit is the best way to increase the amount of pull-ups you can do and is a killer. Proper squat form was taught and demonstrated before slow, deep reps were completed. Low back for tire flips. Finished off with some proper form bent rows and upright rows to continue pounding the back muscles. As an added bonus, Luther was presented with the fantasy football trophy post prayer. Congrats

Prayers go out to the Cochran family and the Lyons family. Also prayers for my M, who was diagnosed with shingles last this week.

Great effort by all.

Honor to lead today.