Doc Ock’s Ironvalley Swan Song Q

WEATHER – 62 degrees with a slight breeze – 16 PAX (1 from Charlotte – Dutch Boy)
DISCLAIMER
PRAYER
WARM UP 

• SSH roulette – a version of 21 Red Panda introduced to us Monday from his post in Savannah Ga.  PAX start SSH – IC to 5….. then everyone goes quiet but continues SSH to the predetermined number. If even one PAX continues or moves after the group should have stopped, the entire group performs said amount of Burpees.  Today’s numbers were 12 burpees and we were suppose to kept the count to 21. — 12 Burpees were performed
• ‘Merkins – IC – 15
• Imperial Squat Walkers – IC – 10
• LBAC, Overhead Claps, Jack Webb, Arm Pretzels, Seal Claps, LBAC in Rev/ – IC – 10 each
• HillBilly Walkers – IC – 10

THE THANG
What better way to finish Qing than a “simple” work out.

2 cones 10 yards to the East, 2 cones 10 yards to the West.

PAX started in the middle Sprint to East cone and back then perform  5 Burpees

PAX started in the middle Sprint to West cone and back then perform  15 LBC

10 rounds then a 25 count break

PAX started in the middle Sprint to East cone and back then perform  10 ‘Merkins

PAX started in the middle Sprint to West cone and back then perform  20 Squats

10 Rounds   [Bringing the PAX to a total of 50 Burpees (62 counting the 12 in warm up), 100 ‘Merkins, 150 LBC & 200 Squats]

MARY

• Sweat Angels – IC – 15
• Doc I Hate you’s – 3 count hold – 5

CIRCLE OF TRUST

• Count o roma
• Name o roma
• Prayers

MOLESKIN
This week has been a hard week.  I have made some good friends while living in Tennessee for 7 years but these brothers are the ones that have carried me thru some hard times.  I am grateful, humbled and honored to be part of F3 IRONVALLEY, NETN!  You men are an inspiration.  We will try to visit but the road travels both ways.  Keep up the great work and God Bless!!   ~Doc Ock  (Goat, Swirly & Peaches)