Author: Michael Sutherland

Posted on

That sounds brutal, I like it.

    PAX: see picture + BV + Blackwater…BB might never get posted if I tried to name everyone

QIC: Books-a-Million & Olan Mills

24 unsuspecting HIM did not know what they were getting themselves into this morning, but knew it was going to make them better……but at burpees?!?

WOR:
Short mosey around the parking lot
circle up
SSH x10
Willie Mays Hays x10
Good Mornings x10
Mountain Climbers x10
Air Chair – hold deep squat, air claps in cadence x15 (thanks to BV)

THANG:
Mosey to coupon shed
Slaughter Starter 10 mins
20 burpees / min OYO rest for balance of minute x10
— can’t do 20, do 15…can’t do 15, do 10

partner-up
head to top of the hill…Partner 1 grab coupon on the way

Partner 11’s
partner 1 -w/ coupon runs down the hill, 1 jump squat  (work up)
partner 2 -11 hanging toe touches (work down), flutter kick waiting for partner

Mosey back to parking lot for some sprints and WWI’s

MARY:
Flutter Kicks x30
J-Lo’s x15
Plank and hold
10 Merkins OYO

Announcements:
GrowRuck event in November
Continued prayes for Greasetrap and family

Posted on

5 Minutes of Fun #notwhatshesaid

QIC : Olan Mills

PAX: Big Stick, Cinderella, Foggy Pirate, Leatherneck, Venus,  Black Widow, Too Tall, Chum, Funyuns, Life Champ, Greasetrap, Edible Arrangement, Doggystyle (FNG), Umbrella, Headstud

Nice 68° start to our day.

Mosey to LBMC parking lot. Disclaimer.

WOR:

  • SSH x 15
  • Good Mornings x10
  • Willie Mays Hays x10
  • Baby Arm circles x10….Reverse x10

Thang:

Hustle over to the base of the parking garage stairs and count off 1, 2, 1, 2….

1’s start with 5 minutes of Mary

  • Freddie Mercury x1 min
  • Flutter Kicks x 1 min
  • American Hammer x 1 min
  • Mariah x 1 min
  • LBC’s x 1 min
  • Head for the stairs

2’s start with stairs…some may or may not have hit every stair

  • Hustle up the stairs…25 Carolina Dry Docks at the top
  • Hustle to other stairwell…25 Burpees
  • Bottom of stairwell…25 Derkins, 25 Aerkins
  • Hustle back over to starting position and commence 5 minutes of Mary

Rinse & Repeat with 20, 15, 10 reps

It was a pleasure to lead you guys.

I’d be happy to Co-Q with anyone who hasn’t led before but is interested!

Please keep the Kemp’s and Chum’s dad in your prayers.