Q: Moen (125/100) ,
PAX: Dovetail, HuggyBear, Change Order (20/90), Pickleball, Moen (125/100)
FNGs: None
COUNT: 5
CONDITIONS: A nippy 47° and clear!
WARMUP:
– 20 SSHs
– 10 Windmills
– 10 LBACs
– 10 Pool Pissers
– 10 Chinooks
– 10 Imperial Walkers
– 10 Through The Tunnels/Weedpickers/Bushberry Pickers
THE THANG:
The Wrestler
Performance 3 sets of 20 reps for each of the following:
– Squats
– Dive Bomber Merkins
– Pickle Pointers
– Hip Dips (10 each side)
– Leg Raises
– American Hammers
In between sets of an exercise, run to light pole and do 3 burpees.
When finishing an exercise, run to the light pole and do 5 foxholes.
Finished with 2 cool down laps
MARY:
Circle of Merkins, each pax did 1 Merkin in turn around the circle, then 2, then 3, all the way to 6.
Roxanne – listen to “Roxanne” by the Police while holding plank position. Merkins on “Roxanne”, plank jacks on “Red Light”.
Core exercises called out by Pax
– Dying Cockroaches
– Roman Candles
– X-Factors
– Superman
– Flutter kicks
ANNOUNCEMENTS:
– Convergence 11/1 hosted by The Yard. Specific location is GJAC (Gwinnett Justice and Administration Center). Keep eyes out on Slack for more details!
– Dovetail put out a thought of incorporating Q Source into Burn Saturdays: 45 minute beatdown followed by 15 minutes of coffee, discussion, and 2nd F
COT:
– What we resist, persists. If we are actively fighting an emotion or temptation, the more it stays with us. We acknowledge it, accept it for what it is, and choose to make decisions that align with our values!
– Prayers said and unsaid