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Smell What’s Cooking

Belated BB from Tuesday.  After the VQ Saturday at Commitment, had to re-fire the ovens for the Bushwood halfway house diners.  Whether cold or hot, leftover deep dish is a tastier experience so the weinke had to bring something special.

Warmup

Mosey around the bus lot, along Marvin School Rd to the upper parking lot.  SSH, IW, Merkins & Mountain Climbers all x 18.  Stretching – calf followed by up/down dogs.

The Thang

Grab a rock, pick a lane and line up at back line of parking lot.  Sets/reps consisted of:

Curls x 20, run to opposite end of lot for squats x 10.  Repeat twice for 60 total reps.  Alternate squats & Bobby Hurley’s at opposite end.

Tricep Extensions x 20, run to opposite end of lot for squats x 10.  Repeat twice for 60 total reps.  Alternate squats & Bobby Hurley’s at opposite end.

Shoulder Press x 20, run to opposite end of lot for squats x 10.  Repeat twice for 60 total reps.  Alternate squats & Bobby Hurley’s at opposite end.

Rows x 20, run to opposite end of lot for squats x 10.  Repeat twice for 60 total reps.  Alternate squats & Bobby Hurley’s at opposite end.

“11’s” – Run length of parking lot in same lane as rock-fest above.  Alternate between dry docks and plank jacks at each end.

Return rock to pile and mosey to bus lot and wall.

Grab a partner – 100 air presses, 100 donkey kicks while partner does lap around bus lot.

PAX in a circle, on your six.  Counter clock-wise around the circle with PAX calling out ab exercise of choice, 10 reps each.  Figi audibled with a set of cross-handed diamond merkins claiming that was ab related.  “Conveniently” ended right on time prior to Jwoww calling the 2nd audible for plank, forearm push-ups.

Moleskin

Bushwood members were cooked and thoroughly enjoyed the leftovers as validated by One Star stating “not a lot of chatter this morning”.  Bellies aching and full, on to COT.

Announcements / Closing

Waxhaw F3 2nd blood drive on 10/17/20 at Waxhaw American Legion.  TB has details.

Deep Dish shared story of life and heroics from Monday afternoon.  Co-worker suffered a heart attack while walking to a client interview / presentation on Trade Street uptown.  Fellow co-worker jumped in to administer CPR and was able to “bring him back”.  EMT’s and ER doctors confirmed that the CPR saved his life.  Thanks to his actions, we still have a co-worker, friend, husband and father of two with us today.  Good reminders for how precious life is, how it can change in a second and the immeasurable value of CPR training / certification.

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