Whetstone & Q Source: Short Sale on the Q
Weather: 56 degrees and calm wind
PAX: Smelly Cat, Teleprompter, Kryptonite, Sgt. Pencil, Sasquash, T-Party, Roll Bar, Big Unit, Turtle, Jump Street, Steeple, Vespa, Chip N Dale, Long Neck
Five Core Principals CREEDO Disclaimer
We didn’t have time for a warm-a-rama as we had a long run down the hill to our site. Upon arriving at bottom of hill we circled up and began the beatdown immediately.
Rotation 1: (30 each)
Merkins, Squats, LBCs (IC) – run to first base camp
Rotation 2: (30 each)
Carolina Dry Docks, Lunges (15 each leg), Box Cutter (IC) – run to first base camp
Rotation 3: (30)
Alternating Shoulder Taps (IC), Bobby Hurley’s, Freddie Mercury (IC) – run to first base camp
Plank for the 6
B.L.I.M.P.S. – OYO one time through the set, then run up second base camp. 5 Burpees
10 Lunges (each leg)
15 Imperial Walkers (IC)
20 Merkins (single count)
25 Plank Jacks
Plank for the 6
B.O.M.B.S. – Partner up. Partner one stays put and starts the exercise while partner 2 runs to Camp 3 and back. Flapjack and repeat until time is called.
40x Overhead Claps (while Squatting) 60x Merkins
80x Big Boy Sit Ups
Omaha was called at 5:45 and we began our run back up to the parking lot.
Prayers/Announcements: August 25th Black-Ops, 8:00pm with 2nd F afterwards. Happy Hour this friday at 3:30pm – Site 1 Brewing in Elkhorn. Sept. 9th Patchy Adams is putting together the Station to Station run in Waterloo/Valley. Prayers to Vespa’s daughter, Carly, as she heads out to University of Arizona.