With Q Source being directly after this beatdown, YHC reflected on the fact that results are often brought about through Consistency. There was the normal group of KnOTers, Kennah Brah as the Lone Rucker, and a handful of Runners. Everyone did their own thing at their own pace and made it back to the Shovel Flag for the COT, where we prayed for numerous family and friends who are suffering right now.
Tag: Bumper
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4 Corners – from Vagabond
Warmup
2 laps round track with rock – 15 reps each corner
Rows
overhead press
curl
Knee lunges rock twistParking lot – conveyor partner up
1 pax runs to end of lot with rock rifle carry drops rock and backpeddles back
Pax 2 big bois while waiting then backward runs to get rock brings it back rifle carry
3xGazebo pax choice
Al Gore with rick extended
COT
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Murph at the Marsh on Memorial Day – from Jose10k
It’s as simple as the title: we had a Murph at the Marsh on Memorial Day. You have to love the alliteration. 26 total showed up for the annual event. Hogsbreathe began with a history of the workout, his own personal experience, which we greatly appreciated. It was fun watching Zoo’s face as each car pulled up. He so graciously offered up his beautiful outdoor kitchen for breakfast afterwards. A huge shout out to his wife for helping prepare breakfast for a bunch of smelly men. Warm-up followed by the murph. COT, 2 FNG’s, (welcome Pole Dancer and Flex Seal), followed by Hammer praying us out. Thank you all for posting and the fellowship as always. Happy Birthday Pick!
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Eh some cards, then coupons and stuff – from Hogs Breath
YHC arrived to the 007 to see Twinspan waiting already!
After planting the shovel flag, Pass Interference arrived.
So the three yuts began our warm up. Only to see Bumper pull up! We did some, good mornings, toe touches, ya know that kinda thang.
Then a good round of a Morning Motivator! (If ya know, ya know)
The the real fun began. We flipped over some cards. Partnered one pax would mosey from Shovel flag to Official Flag pole, and some type of cardio back (back-pedal, skip, side shuffle, etc) while the other began to do a “100” on the three cards. First cards drawn were Wogo squats, shoulder taps, and derkins.
YHC saw the humidity was beginning to affect our cardio, so an audible was made to do a coupon walk.
During the walk some mumble chatter was made about listening to satanic music; aka Twinspan’s mother thought AC/DC was ‘murderer music’! So we dropped the coupons and YHC tried to do a “Thunderstruck” waterfall beatdown, but alas no one could hear the tinny music from my pathetic phone speakers! YHC will bring this back!So we finished with some Mary.
Fun was had by all! Completed with COT and Coffeteria.
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Eh some cards, then coupons and stuff – from Hogs Breath
YHC arrived to the 007 to see Twinspan waiting already!
After planting the shovel flag, Pass Interference arrived.
So the three yuts began our warm up. Only to see Bumper pull up! We did some, good mornings, toe touches, ya know that kinda thang.
Then a good round of a Morning Motivator! (If ya know, ya know)
The the real fun began. We flipped over some cards. Partnered one pax would mosey from Shovel flag to Official Flag pole, and some type of cardio back (back-pedal, skip, side shuffle, etc) while the other began to do a “100” on the three cards. First cards drawn were Wogo squats, shoulder taps, and derkins.
YHC saw the humidity was beginning to affect our cardio, so an audible was made to do a coupon walk.
During the walk some mumble chatter was made about listening to satanic music; aka Twinspan’s mother thought AC/DC was ‘murderer music’! So we dropped the coupons and YHC tried to do a “Thunderstruck” waterfall beatdown, but alas no one could hear the tinny music from my pathetic phone speakers! YHC will bring this back!So we finished with some Mary.
Fun was had by all! Completed with COT and Coffeteria.
