Sweep3r Q Part Deux

AO: Badapple

When: 05/30/2025

QIC: Sweep3r

PAX (5): Chalupa, Spider, Sweep3r, Tastykake, Thud

Preamble:

Wrapping up the patriotic memorial day MURPH Q week.  Sweep3r Q part deux
The thang

Warm-O-Rama:

  • SSH x20
  • Side stretchWeather seems choice the air will probably be thick
  • Weeder pickers x10
  • Down dog
  • Cat cow

The Thang:

Up a ladder down a tree…
Mosey to pull up bars for morning call
Return to the flag for the THANG.
BTW, if an exercise should be ALHPA then it’s ALPHA.
  • Alabama Prom Date Part Deux (pump knee then straighten leg and to the sky) – 5x IC ALPHA
  • Front arm raise 10x IC
  • High plank shoulder knee touch – 15x ALHPHA
  • Mike Tysons – 20x (first round IC, change to OYO second round)
  • Side out mountain climber – 25x IC
  • SSH – 20x IC
  • Weighted lunge – 15x ALPHA
  • Side elbow knee, toe touch 10x alpha
  • Bobby Hurley – 5x
Skip to corner near x-walk, jog back to flag
  • Box cutters – 25x IC
  • Fire hydrant – 20x IC ALPHA
Repeat first set of exercises followed by skip then mosey.
Final 5 minutes of Mary

COT:

Valencia family

Sprocket’s family (sister and niece)

 

Naked-Man Moleskin:

Enjoyed the opportunity to lead the Q to close out the week.

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