12/8 Backblast – The Fog, Iceman Q

The Modified Board Of Pain with a little Ice mixed in.

Q – Iceman

Pax – Pew Pew, Mr Kotter, Bobross, Jitterbug, Drivethru, Ladybird, Retainer, Iceman, FNG (Mr Belding), FNG (Robinhood 2.0)

No man left behind, but leave no man where you found him. Q challenged the Pax to strive to always Get Better.

Warmup – Mosey the Course –

4 Box – Ladder, Bernie, Shuffle, Sprint

Mario to Box Jumps – 20

Lunge to Dips – 20

Mosey Board of Pain

Circle Up

– Grass Grabbers, Mountain Climbers/Calf Stretch, Arm Circles/Kendra Newmans, Merkin up/downs on my count.

Copperhead Lunge

Mountain Climbers

Plank calf stretch

Arm Circles

Thang 1

Board of Pain with the Course Run – 4 box, Box Jump, Lunge Dips

The Course

4 Box – Ladder, Shuffle, Bound, Sprint

Mario to Box Jumps – 20

Lunge to Dips – 20

Mosey Board of Pain

Board of Pain

Round 1

5 BURPEES

25 DEEP SQUATS

25 CURLS

Course Run

25 T MERKINS

25 CALF RAISES

25 PRESSES

Course Run

25 CAROLINA DRY DOCKS

25 GROINERS

5 MANMAKERS

Course Run

ROUND 2

10 BURPEES

50 DEEP SQUATS

50 CURLS

Course Run

50 T MERKINS

50 CALF RAISES

50 PRESSES

Course Run

50 CAROLINA DRY DOCKS

50 GROINERS

10 MANMAKERS

Course Run

3 ROUND

20 BURPEES

100 DEEP SQUATS

100 CURLS

Course Run

100 T MERKINS

100 CALF RAISES

100 PRESSES

Course Run

100 CAROLINA DRY DOCKS

100 GROINERS

20 MANMAKERS

Course Run

COP

Plank w/shoulder tap

Degrees, Q call

LBC

Jack Webb – Big Boys Situps, Airpress 1 to 4 up to 10

Dan Taylor cousin of Jack Webb(Lt Dan in Forrest Gump), 1 Squat – 4 Lunges up to 10

It was a challenge but we all finished strong. BOBROSS killed it!!!

COT

Prayers in silence and for all in need and continued prayers for Rox’s recovery. It’s always humbling and an honor to lead this great group of HIMs. Together today we all got Better!!! Ice out.

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