Date: 03.27.23

AO: rumble

Conditions: 63F and intermittent spitting but we found shelter

Pax: Bionic, Wee Man

Q: Paycheck

Count: 3

Warmup:

• Round of Applause/ Foward Claps x 10 IC

• Prisoner Squat x 10 IC

• Imperial Walkers x 10 IC

Mosey to Luxurious Concrete Square

10 in cadence each:

-Heels to Heaven

-Freddie Mercuries

-V Ups

-Dying Cockroaches

-Squatting Inchworms

-5 bird dogs

Mosey to parking lot curb

• 10 calve raises on curb

• Mosey to far lip of island.

• Stand on painted Stop line, backpedal to end of island

• Lunge 20 yards to tree

• Mosey to trash side pickup line

• 20 explosive incline platform Merkins to standing

• Mosey to the cafeteria tunnel

• Karaoke to bikerack and flapjack to other side/ pickup line

• 10 curb Bonnie Blairs

THE THANG

METAL MONDAY

Round 1:

1. Slam ball

2. Pullups or dead hangs / knee raise

3. 50 lb kettlebell step ups- goblet or single arm

X 5 ROUNDS

1. 45 lb plate 50 yard farmer carry from gate to tree, swap arms, carry back, ROTATE

2. 45 lb plate Good Mornings

3. 20 lb dumbells: Javorek Complex: shoulders- bent row, upright row, dumbell raise to sides, front dumbell raise

X 5 ROUNDS

Victory Lap:

• Mosey to the cafeteria tunnel

• Karaoke to bikerack and flapjack to other side/ pickup line

• 10 curb Bonnie Blairs

• Mosey to far lip of island.

• Stand on painted Stop line, backpedal to end of island

• Mosey to Luxurious Concrete Square

Broga: 5 each- Nose Breathing & Abs to Spine:

• Down Dawgz

• Warrior

• Slo Mo Squatting Inchworms (full breath squat, full breath plank)

• mosey to launch pad

• Round of Applause-10 Forward Claps

COUNT O RAMA

book-club Book Club Kickoff of Letters from a Stoic (Penguin Classics) Here is the Amazon link to the book. Please make sure wherever you buy (or read for free online) that it’s the penguin classics version. Letters from a Stoic (Penguin Classics)

https://a.co/d/cc3Bi4Q Friday

Saturday:

This Saturday’s projects and details for the McQueen house: @channel

1. REMOVE DAMAGED PANELING AND REPLACE: REAR WALL BACK RIGHT REAR BEDROOM, MAYBE 3 – 4 SHEETS 4X8 PANELING.

2. CUT IN TWO INTERIOR DOORS.

3. SAND EXISTING PANELING TO PREPARE FOR FUTURE PAINTING DAY. WE WILL HAVE SANDING PADS ETC. AVAILABLE.

4. INSTALL PLYWOOD (4 AND 1/2 SHEETS) ON THE KITCHEN FLOOR. WE WILL SCREW DOWN THE FLOOR PANELS.

TOOLS USEFUL FOR MENTIONED JOBS:

FLATBARS

PRYBARS

HAMMERS

BATTERY POWERED DRILLS W/BITS

TOOLS TO HELP PUNCH THROUGH WALL

6′ OR 8′ STEP LADDER

COT

BOM

PRAYER

PLEDGE

SELFIE OR IT DIDN’T HAPPEN

3 pax for Metal Monday