Bushwood (Ottawa Park Golf Course)

1. 

   Anonymous says:

   January 13, 2022 at 8:49 am

   Date: 1.13.22
   QIC: Vance Refrigeration
   PAX: Nougat, Cobra Commander, Sawbucks, Wild Sprayer, Bull, Vance Refrigeration

   No FNGs so into core principals, credo and mission statement

   Warmup: 20 Side Straddle Hops in cadence

   Workout: Start at bottom of hill by the Field House and do 5 reps of the first exercise. Run to the top, repeat 5 reps and add exercise of 10 reps. Run to bottom of hill repeat and add exercise of 15 reps. Top of hill repeat and add exercise of 20 reps then finish each round repeating all exercises and rep count while adding exercise of 25 reps. Pick up the six or do burpees for those that finish early. Start next round as a group.

   ROUND 1
   5 BURPEES
   10 CRUNCHY FROGS
   15 MERKINS
   20 MT CLIMBERS (4 IS 1)
   25 LBC’S

   ROUND 2
   5 LT DANS
   10 HAND RELEASE MERKINS
   15 BIG BOYS
   20 IMPERIAL WALKERS (2 IS 1)
   25 AMERICAN HAMMERS (2 IS 1)

   ROUND 3
   5 AUSSIE BURPEES
   10 DIAMOND MERKINS
   15 JUMP SQUATS
   20 FREDDIE MERCURY (2 IS 1)
   25 KLINGER KICKS (2 IS 1)

   COR: 6
   NAR:
   Sharing of six: Bull-EH’d by Nougat and got his name because he works at the court house. Loves F3 for the motivation from the group.
   Announcements: Q School, Idiot A Rod
   Prayer Intentions: Health for everyone, Bull re-establishing his relationship with his father.

   Always an honor,
   Bob Vance, Vance Refrigeration

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