Last week YHC had to bail to take care of 2.0 at the start of the ME (and scheduled Q). YHC left the PAX with index cards and well wishes. The group came thru and had a successful group Q in my absence. This week I wanted to make it up to them. Alarm went off and out of bed for EC ruck hill repeats with Nickelback.

5:29 Rucks off and welcomed with “it’s about time” and it was time to get after it. Welcome back Limburger!

Warm Up

Fellowship lap around parking lot to warm up with appropriate pause to allow Buffay to pass thru and park.

SSH (IC)x11

Mtn climbers (IC)x11

WMH(IC)x11

Good mornings (IC)x11

Main Event – 7 of Diamonds

Using the parking lot corners as each exercise stop (4 total for each round)

Round 1 – Burpees 7 reps

Round 2 – Groiners 14 reps

Round 3 – Merkins 21 reps

Round 4 – Squats 28 reps

Round 5 – Plank Jacks 21 reps

Round 6 – Overhead Press 14 reps

Round 7 – Dry docks 7 reps

Stops 1,3 on YHC count, stops 2,4 oyo

Bat Wings (each exercise IC 20 each no rest between)

Arm circles forward

Arm circles backward

Seal claps

Overhead claps

Mary

7 reps Absolution

plank-groiner-chilcut-chillyjack-plank “1”

COT

Continued prayers for Milton and his M

Prayers for Buffay and family great aunt passed at  age 101

Welcome back Limburger

Muzungu took us out