AO: f3comanche
Q: Buck
PAX: Sparky, Dial-up, hammer, Spaz, @sully
FNGs: None
COUNT: 6
Reminder that unless you want the Q to never ask, who has the Q?, on Slack. Or else you get volunteered by SLACKBOT! It had been 6 months since my last W of a beatdown, what with the crash and shoulder surgery, but decided to dust off a workout from the phone and get’er done. Good group of fellas showed on this rainy morning. However, there weee several comments about missing some Avalanche. The assumption was that Avalanche would show bringing donuts. Well much to the groups disappointment, no Avalanche or donuts. Hard to tell if it was the lack of Avalanche or the donuts that disappointed the group the most. Maybe next time!

WARMUP:
Run couple of down and back under the awning.
– Penny Pickers
– Windmills
– IST
– SSH
– Arm Circles
– Mountain Climbers
THE THANG:
4 corners (sorta but not quite) for 2 rounds

hammer brought kettlebell (kb) so we had to be sure include kb in the workout. Pax took turn carrying kb between stations.

– Corner 1 – Merkins x 20
– Lunge walk
– Corner 2 – Squats x 20
– Bear Crawl
– Corner 3 – Apollo Ohno x 10 L/R
– Run to end
– Dips x 20
– American Hammers x 20 IC
– LBC x 20 IC
– Run to opposite end and repeat

Run to center of awning
Wall work 3 rounds
– Donkey Kicks x 20
– Run to opposite end
– Mike Tyson x 10
– Run to opposite end
– Wall sit w/ arm press, cross punch, Mr. Miyagi
– Run to opposite end
– London Bridges x 10
– Run to opposite end

MARY:
– Kneeling Propellers
– Kneeling side crunch
– Low flutters
– Box cutter
– Atomic crunches

ANNOUNCEMENTS:
Afton Happy Hour 6:30PM Wine Room
Tradition Convergence March 7 7:00am

COT:
Prayers for Gabby’s pregnancy
Prayers for hammer daughter pregnancy
Buck uncle passing, prayers for family

It was a pleasure to lead gents! Thanks for playing along.