Rock the upper body @ Widowmaker

Preamble:

Zohan has been nudging me to Q @ widowmaker, so I took the plunged. It was a good & breezy morning for a BD.

4 PAX for pre-ruck lead by Dosido.

Warm-O-Rama:

We mosey to the upper side of the parking lot for 15 SSH, 10 Weed picker,  10 Windmill & 10 Imperial Walker. We  mosey to the other parking lot next to the smaller soccer field.

The Thang:

Each one picked a coupon/rock and I noticed Catfish swapped to smaller coupon after YHC announced the exercises. There were 10 rounds of exercises and after each round we ran a lap around the parking lot.

Here’s the breakdown:

1. 5 Burpee.
2. 5 Burpee,  10 Merkin.
3.  5 Burpee, 10 Merkin, 15 Curls
4. 5 Burpee, 10 Merkin, 15 Curls, 20 Overhead Press.
5. 5 Burpee, 10 Merkin, 15 Curls, 20 Overhead Press, 25 Bentover Row.
6. 5 Burpee, 10 Merkin, 15 Curls, 20 Overhead Press, 25 Bentover Row, Cusak for 30 seconds.
7. 5 Burpee, 10 Merkin, 15 Curls, 20 Overhead Press, 25 Bentover Row, Cusak for 30 seconds, 35 Skull Crusher.
8. 5 Burpee, 10 Merkin, 15 Curls, 20 Overhead Press, 25 Bentover Row, Cusak for 30 seconds, 35 Skull Crusher, 40 Kettle Bell Swing.
9. 5 Burpee, 10 Merkin, 15 Curls, 20 Overhead Press, 25 Bentover Row, Cusak for 30 seconds, 35 Skull Crusher, 40 Kettle Bell Swing, 45 Flutter Kick with coupon.
10. 5 Burpee, 10 Merkin, 15 Curls, 20 Overhead Press, 25 Bentover Row, Cusak for 30 seconds, 35 Skull Crusher, 40 Kettle Bell Swing, 45 Flutter Kick with coupon, 50 Squat with coupon.

We listened to the “Classic Rock Workout” playlist from Spotify while doing the exercises.

After most PAX completed the exercises we mosey back to the flag for a quick round of Mary in the soccer field instead of the parking lot.

COT:

We are grateful and thankful for the men & women in our armed forces (retired & active) for their service to our country.

TMI  mentioned about the Lions Day at Casa Nuova Restaurant on Veteran’s Day, Wednesday November 11 from  3-10pm . Fund raising event that will raise money for veterans projects of Alpharetta Lions Club.

Pray for our country.

Welcomed an FNG-Skippe ( pronouced: Skippy)

Reminder of the Cherokee F324 Challenge (day after Thanksgiving) and the Q school on Saturday November 21.

Naked-Man Moleskin:

It was an honor to lead these men, SYITG.