Rapid’s Q

DATE: 2021-07-27
AO: Atlantis
Q: Rapid-J.Snow
PAX: Infinity, Deflator, Grease Monkey, Momentum, Rogue
FNGs: Pawn (FNG)
Warm up: SSH, Windmills, Cherry Pickers

The Thang
Mosey to the other side near the dock.
B – Burp Broad Jump 10
I – Imperial Walker Squats IC 10 Bear Crawl to other side
N – Normal Monkey Humpers (4 count) 10 Crab Walk back
G – Gas Pumps (4 count) 10 Bear Crawl
O – Obamas – Bear crawl 4 steps, 4 merkins. Repeat across the width of the grass area. Added pain: 45s.. 4 Steps and 5 merkins.

Run with pain stations
1. Carolina Dry Docks IC
2. Mountain Climbers
3. Jump Squats
1. Merkins
2. Plank Jacks
3. Freddie Mercury
1. Shoulder Taps IC
2. Flutter kicks
3. 20 Jungle boys
1. LBCs
2. 10 Burpees facing the Anacostia River
3. Merkins
1. Mike Tyson (Mega Merkins)
2. London Bridges
3. Step ups 10 with each leg

We ran back to the flag and finished the work out on time.

Named former FNG, Pawn. Please have someone who knows him share the Slack information and get him connected.

Theme for the Circle of Trust (Gratitude and Thankfulness).

I apologize as I forgot to discuss the 5 Core Principles.

5 Core Principles:
1. Free to charge
2. Open to all Men
3. Led outside by your peers in a rotating fashion.
4. Held outside, Rain, Cold, Sun, Heat
5. Ends with COT

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Thank you for letting me be your Q. Rapid.

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