12 Reluctant Cosplayers assembled for some Street Fighter and Mortal Kombat music to the tune of this Beatdown :
Mosey to tennis courts
SLAUGHTER STARTER : 100 SSH IC
Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down
Squat Jump Holds : do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn
THE THANG :
Mosey to hill behind basketball court
Front Facing Crab Walk up to the top of the hill then mosey back down. Repeato
Crawl Bear up to the top of the hill then mosey back down. Repeato
Mosey to track
Bojangles Biscuit : On the track, sprint straights and mosey turns. After 1 lap, add 10 blueberries (burpees) for the blueberry biscuit (WHERE WERE YOU BOBERRY?? THIS EXERCISE IS AN ODE TO YOU)
Catch Me If You Can : Partner Up. Partner 1 performs 5 Burpees then sprints to catch Partner 2 who is doing Bernie Sanders. Repeato for 1 lap.
Mosey back to tennis courts
25 Flutters IC
1 Minute of rapid fire Punches
1 Minute of rapid fire Straight Leg Kicks with right leg
1 Minute of rapid fire Straight Leg Kicks with left leg
Mosey to corner of school building near basketball court
50 LBC’s IC
Mosey to next corner of school building
25 Merkins, 50 LBC’s IC
Mosey around school building to the benches
25 Dips, 25 Merkins, 50 LBC’s IC
Mosey BTTF
Ab Ring of Fire with PAX choosing 20 reps of an ab exercise : We did Freddie Mercuries DOUBLE COUNT, Windshield Wipers and Box Cutters before time expired
DONE
Numbers, Names, YHC took us out in prayer
Announcements : Ongoing Breaking Bread 3rd F service opportunity the 4th weekend of every month. Make a meal for the residents at Southside Medical Center then deliver it and if you’d like to stay and eat with them then go for it. See Q Sheet to sign up.
SOJ Happy Hour Friday evening 4/14 at Diamond Billiards
SOJ Monthly Lunch Thurs 4/27 at Rusty Taco at 11:45 am
F3RVA CSAUP on Sat 5/6 at Currahee AO : includes Rucking, Bootcamp and Run/Walk. Contact Gomer Pyle for more details
NMMS : Great to be back at Timberwolf. T Claps to Vagabond, McGruff, Oyster, Heist and Mudslide for bringing a ton of energy and great leadership to all the Midlothian AO’s. Keep up the great work
