QIC: Capt. Ron
PAX: Wolverine, Ripken, Goob, Hang-10, Stagecoach, Snap Shot, Posh, Jimmy Dean, Clutch, Big Mac, Sniper, Trane, Trump, Bing, Lancelot, Sir Wallace, BP 20, Red Card, Chum, Sauerkraut, Steel, Brutus.
23 HIM arrived early this morning for a delightful beatdown by the Captain. Not quite to the level of walking the plank however, one certainly for the books. A follow-on introduction to some new moves served up with coupons and most importantly; IN CADENCE!
Intro followed by disclaimer, and the 5 core principles.
Warmup:
- SSH 25 IC
- Strawberry Pickers 10 IC
- Imperial Walkers 10 IC
- Toy Soldiers 10 IC
- Short Loop Mosey
The Thang:
- Flutter Kicks 25 IC
- HBC Abs (named after Head Ball Coach)
- Box Cutter Break Downs, all IC
- 10 Hello Dolly’s
- 6”
- 10 Rosalita’s
- 6”
- 10 Flutter Kicks
- 6”
- 10 Leg Lifts
- 6”
- SSH 25 IC
- Capt Ron Squats 25
- Sumo Squats 25
- Hot Chick Squats 25
- Plank Jacks 25 IC
- Over Head Clap Merkins 20 IC
- LT Merkins 15 IC
Sensing the desire for a 10 count, and knowing the next exercise would be brutal, we did a JAILBREAK to the top for a 10 count.
- Worlds worst Merkin:
- 10 Wide, 9 Regular, 8 Diamonds, 7 Wide etc. etc.
- SSH 20 IC
- Air Traffic Controllers 25 IC
- Curl n Press 20 IC
- 1 Arm Plank Jacks 15 IC
- 100’s 25 IC
- Nolan Ryan’s 15 each side.
- J-LO’s 20 IC
**JAILBREAK for the COT**
Count off for 23 HIM followed by Name O’Rama
Happy Birthday Big Mac
Prayers for our country, all cancer survivors and fighters.
Praises for Defib’s safe return.
-PLEDGE OF ALLEGIENCE-
