AO: f3dawghouse
Q: Buck
PAX: Honey Do, Slash, Spaz, Ticonderoga
FNGs: None
COUNT: 5
It’s Friday! YHC wondered who would show. As YJC entered the gloom of the parking lot much to his delight there were 4 men ready to roll. Flag planted. It’s 05:30 time to roll, disclaimer given and off we went.

WARMUP:
Run around the lot to the ticket booth.
High Knee Pull IC
Wind mill IC
IST IC
Stretch

THE THANG:
Given YHC still dealing with torn ligament in the forearm, the theme for the morning would be a shoulder/leg blowout!
Merican Ladder: 1-10 up/ 10-1 down (total 110)

Mosey to the courtyard for rounds of 100’s. With a lap after each round. If you finish lap before other pick up the six.

R1
Step ups/jump squats
Run lap

It was sometime around this area of the workout that Slash asked, are you mad at us? I took that along with the silence during much of the workout as a compliment.

R2
Dips/calf raises
Run lap

Round 3
Bear crawl pose cross knee taps/lowplanks jacks (forearm)
Run lap

Round 4
Bump squats/lunges

Cut round 4 short to leave the required time for Mary.

MARY:
Timed an work of 50 seconds exercise/10 seconds rest.

Plank leg lift
Mountain climbers
Freddie Mercuries
Leg Climbers IC

RECOVER,RECOVER!

ANNOUNCEMENTS:
Feb 10 Fellowship of Idiots

Feb 10 MECA Gala 6:30pm 26 Acres Brewery

Feb 17 Gremlin

COT:
Prayers for Mash quick recovery to injured finger. Missed you brother!

Prayers for pax that we haven’t seen in a while. Miss you all as well!

Honey Do’s sister pregnancy.

Great group of guys this morning. Really put in the work! Thanks for allowing me to lead! Let’s keep momentum and get some of the Cotter’s we have been missing out there!

Have a blessed weekend!

Buck out!