AO: f3comanche
Q: hammer
PAX: Avalanche, buckwheat, hammer, pongo, Spaz, yellowcake, sully
FNGs: None
COUNT: 7
WARMUP: Mosie around the parking lot and back to pick up the stragglers. (Not me this time). Formed under the portico for some SSHX20; forward fold stretching, ISTsx15, penny pickersx15, windmillx10, mountain climbersx10, Parker petersx10, Peter parkersx10.
THE THANG: Mosey to the bus entrance for ladders consisting of the following: 10 to 2 merkins at top (first light pole) and squats at the bottom. Lunges up/run back; next, 10 to 2 CDD at top and lunges at bottom. Quadraphelia up and run back; finish with a run all the way to the top (2nd light pole) with 25 calf raises and 25 curb dips at bottom. Mosey back to the covered part for some picnic table work. We did incline Merkins, decline Merkins, dips, step ups, wall taps and balls to the wall for the first round with a runner being the timer. Second round consisted of table bench press, table shoulder press, free-for-all on the columns. With a runner being a timer. Mosey to the end of the corridor for Mary.
MARY: Most of us did low flutter x 15; most of us did Low dolly x 15. @yellowcake did his own thing, I.e. reverse. Next up, pretzel 🥨 crunch right side x 10, mason twist x 10, pretzel crunch left side x 10. I planned it that way…..Did I? That was the question of the day, according to @buckwheat.
ANNOUNCEMENTS: @sully is celebrating the 15th anniversary of miracle on the Hudson. Come out to Mallard Creek Park on Saturday at 7 AM for the Sully led beatdown commemorating events of that day.
COT: we lifted @buckwheats daughter Mila up in prayer for peace and comfort and @Yellowcake’s coworker, who lost his life over the weekend.