2023-04-14 Q’d by Chewie

Q: Chewie
PAX: Breezy, Snip, Shipyard, Sbarro, FLINTstone, Unitard, French Lick, Claypool, Sherpa, Spayed, Jigglypuff, Astro, Chewie
PAX (not in Slack): None
FNGs: None
COUNT: 13

It was my first time at Shepard’s Watch and won’t be my last. Awesome site (other than the manure smell).

Warm-up: Good Mornings ☀️ , ⬅️➡️ calf and pigeon stretches, Sir Fazio/Fazio Sir ⭕️, seal claps 🦭 👏🏼.

Main Event 🔔:

Split up into 2 groups and flopped workouts.

AMRAP – 1 minute workout 🏋🏻‍♀️ station. 10 second rest. 1 minute choice of pickle mosey 🏃‍♂️, or burpees, or squats. 10 second rest. REPEATO 🔁 .

Stations –

1. Chest Press
2. One Arm Overhead Press
3. Chest Flys
4. Romanian Deadlifts
5. Curl to Press 💪🏼
6. American Hammers
7. Homer to Marge
8. IYTs
9. Kettlebell Swings
10. Bent Over Rows
11. Kickbacks
12. Rock Your Bodies

🔥 🔥 🔥 The Burnout: 10 burpees for FLINTstone’s tardiness and 10 shoulder-tap merkins.

Tomorrow – sign up or show up a Highland Games.

MIAGW

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