Warm Up:
-Low Plank -5 core principals
-Cobra Stretch
-Bat Wings -Arm Circles (x10 IC), Circle Arms (x10 IC), Seal Claps (x10 IC), T-Claps (x10 IC)
-Abe Vagoda (x10 IC nice and slow)
-Double Down Stretch
-Rifle Carry to Large Pavilion
The Thang:
Before each new round, ask what the actual size of these common sizes of lumber are. If wrong answer, (x3) penalty burpees!
-2×4 (1-1/2” x 3-1/2”) …2 exercises, 4 reps each, 2 rounds
-Pull Up (x4 SC)
-Burpee (x4 SC)
2×6 (1-1/2” x 5-1/2”) …2 exercises, 6 reps each, 2 rounds
-Mike Tyson (x6 IC)
-WWIII (x6 SC)
2×8 (1-1/2” x 7-1/4”) …2 exercises, 8 reps each, 2 rounds
(x3 Penalty Burpees since I didn’t hear the correct answer!)
-Merkin (x8 SC)
-Mountain Climber (x8 IC)
2×10 (1-1/2” x 9-1/4”) …2 exercises, 10 reps each, 2 rounds
-Overhead Press (x10 SC)
-Block Curl (x10 IC)
2×12 (1-1/2” x 11-1/4”) …2 exercises, 12 reps each, 2 rounds
-Monkey Humper (x12 IC)
-Dip (x12 IC)
4×4 (3-1/2” x 3-1/2”) …4 exercises, 4 reps each, 4 rounds
-Derkin (x4 IC)
-Block Squate (x4 IC)
-Burpee (x4 SC)
-Hand Release Release Merkin (x4 SC)
6×6 (5-1/2” x 5-1/2”) …6 exercises, 6 reps each, 6 rounds
-SSH (x6 IC)
-WWII (x6 SC)
-Calf Raises w/ Block (x6 IC)
-Heels To Heaven (x6 IC)
-LBC (x6 IC)
-Apolo Ohno (x6 IC)
(Only had time to do 2 rounds of this one)
-Rifle Carry back to flag
COT
Had another lumber related question to ask. In residential construction, we usually think of walls being either 8ft or 9ft, but what is the actual height of an 8ft or 9ft framed wall? The answer is 8’ 1-1/8” & 9’ 1-1/8”.
Prayers for PoPo and his mother in law with a recent cancer diagnosis.
Brushfire and his mother in law with cancer.
My uncle George (‘Nother Round) who was recently diagnosed with bone cancer.
Students & Teachers getting ready to go back to school. Care Bear starts this coming Monday!
Thanks for coming out this morning, men, and working really hard through the humidity and sweat. As we were walking out of the pavilion, I walked past Red Card who said to me, “I think you were trying to kill me this morning, Bunyan!”
Better and stronger than you were yesterday!
Thanks Trojan for the fire pit coffeeteria, and thanks everyone who stayed for QSD. Thank you Chumbawamba for coming out for coffeeteria/QSD…We had a great discussion! I really appreciate you guys!
~Bunyan out