Who Needs a “1-Min” Warning?

• When: 08.03.19
• QIC: PEW
• The PAX: Buckner, Boots, Geronimo, Sludge, Erwin, Pew

YHC arrived at #TheAtlantis early to set up the funzone when Elvis showed up.  Dropping blocks and placards, YHC found relief at the Golden Arches.  On 2 wheels, YHC gave the “15 second warning” with the remaining placards in hand.  The PAX roared and #TheAtlantis opened her gates.

Conditions: 73 and sunny

Disclaimer

Mosey to place the last 3 of the 7 circuit stations

COP

• SSH X 20IC
• IMP WALKERS X 20IC
• WM X 20 IC
• TTT X 20 IC
• LBAC X 20 IC
• OHAC X 20 IC
• OHAP X 20 IC
• LBC X 20 IC
• SFC X 20 IC
• E2K (OBLIQUE CRUNCH) X 20 IC (EACH SIDE)
• MERKINS X 20 IC
• PJ X 20 IC
• MC X 20 IC
• SQUATS X 20 IC
• LUNGES X 20 IC
• CALF RAISES X 20 IC

Mosey to circuit one, YHC provided instructions on Round #1

Round #1

• CFTG w/Blocks x 25 SC
• OHP w/Blocks x 25 SC
• Tri-Ext w/Blocks x 25 SC
• ROWs w/Blocks x 25 SC
• Merkins x 25 SC
• Shoulder Taps x 25 4C
• DIPS x 25 SC
• Run back to Circuit #1

Round #2

• Squats w/Blocks x 25 SC
• Lunge w/Blocks x 25 (each leg)

“RECOVER” due to time.  Rest of Round #2 would have been…

• Jump Squats w/Blocks x 25 SC
• Leg Lifts w/Blocks x 25 SC
• Plank Jacks X 25 4C
• HD x 25 4C
• Step Up x 25 (Each Leg)

Mosey back to Flag

COT

Video-O-Rama

Announcements

• Ville to Ville – Now have 5PAX interested
• Monday and Wednesday Run Groups are forming @ YMCA @ 430am
• 1 Year Anniversary Saturday, August 17 – F3 Cafe

Prayer Requests

• Sludge’s M
• Moist’s M

BOM