22 May 23 Q

22 M 23 Q
Temp : 60
Gloom Factor : Nil
PAX: W4AG, Donkey Hammer, A/R, CCR, Floppy Disk, Movin on Up, Esposa, Focker, Deep State, EZGO, T Cell, Winona, Bagger Vance
QIC : BV

DISCLAIMER

Mosey to the Baptist Church

WOR
Activation – 1/2 kneeling squat press, SSH, adductor rockers, cat/cow, thread the needle/spider stretch

EVO I – Sprints – high knees, high skips, butt kickers, karaoke, sprint back

EVO II – SGL L SQ2B x 5 R/L, SQ THRST x 10 DeadBug W Block x 10 (2ct) RnR x 2

EVO III – Goblet SQ2B x 10, Supine Block Press x 10 R/L, Eccentric Pull Ups x 5 (5ct), SGL L hip thrusters x 10 R/L RnR x 2

EVO IV – Gorilla Crawls, Bear Crawl Kick Throughs x 2

Mary – F Kix, Plank Progression

10 Burpee Buyout
3 Good Mornings

TIME

NMM : Full body work today. Slight modification of a gym workout I’ve been doing for a few weeks now. Glad we could modify as needed to make it work.

Solid crew as usual under the guidance of Works For a Guy but now his long awaited successor has been made official. After weeks of background checks, onboarding, a 7 day fast and silent retreat the new AOQ for Detention takes the reins, welcome Deep State. The bar has been set pretty high. W4AG was only 18 and rode a bike to workouts when he started and now look what’s he’s done with the place. So now Deep State will have to build on what’s been carefully and artisinally curated for him.

BH : Praying for summer schedules w kids and travel.
Nancy from F3 SpringHill is doing chemo for stomach cancer. It’s terminal cancer and he’s trying to find a study somewhere to get into in hopes of getting a cure or at least more time with his wife and kids.
Topanga’s mom is having vision issues and needs prayer.
Praise for CCR’s Charlie as he finishes this chapter of his 3+ year battle w leukemia.

YHC,
🎒🐜