Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: DoorKicker (Jud), Hobie, Prairie Dog, Z-Pack
FNGs: None
COUNT: 4
WARMUP:
SSH
Windmills
Michael Phelps
Squat and Reach
Baby Arm Circles
OH Claps
Ranger Pushups – 4 man square

THE THANG:
Slowsey, carring CMU to our favorite parking lot. Murder bunnies through a lawn on the way.
– Six exercises with CMU using Tabata timer – 45 seconds work, 10 seconds rest.
– Blockees
– Curls
– Decline Merkins
– Flutter Kicks while pressing CMU
– Lunges with CMU
– Rows
– Five trips up and down the stairs, carrying a CMU
Rinse and repeat. We got 3 sets of the six exercises and 3 sets of stairs.

MARY:
no time

ANNOUNCEMENTS:
Convergence at Asylum on Saturday!

COT:
Respect and Gratitude Challenge from Wedding Singer
Romans 12:10 – “Love one another with brotherly affection. Outdo one another in showing honor.”

Even though he didn’t make the workout, I talked about my respect and Gratitude for FixerUpper. Thanks for being a high quality dude, a HIM.