Date: 06.17.23

AO: southpaw

Conditions: 68F Blue Skies Ripe for a Beatdown

Pax: Nurse Jackie, Green Egg, Pinto, Big Worm, Wee Man, Bionic, Sharpie

Q: Gov’na

Count: 9

Warmup:

• LAC x10 IC – then Reverse

• Forward Claps IC x10

• SSH x30 IC

• Merkin IC x10

• LBC x 20 OYO

Divide up into teams 1 & 2

1- Pinto, Big Worm, Wee Man, Sharpie

2 – Speedwalker, NJ, Bionic, Green Egg, Gov’na

Station 1 – Run Forest Run

• Suicide Run touch every second parking space to the end 31 spaces

• Stop 1/2 way for 5 Burpees

• 5 Burpees at far end, sprint to start

• 1st team for all members to complete Wins

• Team 2 takes Round 1

Round 2 – Farmer McGregor Garden

• Relay race Bunny style

• 1 person from each team lines up with Block

• Murder Bunny to 2nd cone – Perform 10 merkins

• Bunny Murder back to start

• 1st team complete all pax wins

• Pax on-deck SSH until their turn

• Team 1 takes Round 2

Round 3 – Honey can you get me a drink?

Mosey to stadium

• each team starts at center bleachers

• 1st pax take off up closest stairs to top step

• When 1st pax hits the bottom 2nd pax starts up

• 1st pax runs to next set of stairs and UP/Down

• Each PAX must complete all 4 sets of stairs

• Pax on-deck squat. Butt must touch the bleachers

• Team 1 takes Round 2

Round 4 – 1st and 10

Mosey to Field end zone

• All pax start at end zone

• Bear crawl to 10 yards

◦ 10 burpees

◦ 20 merkins

◦ 30 mountain Climbers

◦ 40 LBCs

◦ 50 Flutter kicks

• Bear crawl 10 yards

◦ Repeat above exercises

• Repeat to 50 yard line

• 1st team for all pax to complete wins

• It was a nail biter, but Team 1 took it

Still time for one more exercise and what would a Gov’na Q be without Lunges

• Mosey back to parking lot

• Lunge 16 parking spaces

• Reverse lunge 15 spaces

It was tight for all rounds, but Team 1 prevailed. Great work men!

COT

Announcements –

• Donut ruck 0530 tomorrow at Syrup

• Dogs and Salted Potatoes at Sharpie’s next Saturday

PRAYER

PLEDGE