Sweep3r Q Part Une

AO: Badapple

When: 2025-05-28

QIC: Sweep3r

PAX (5): AWOL (Sean Sturrock), Pea Shooter, PushBack, Spider, Sweep3r

Preamble:

Following the patriotic memorial day MURPH Q it's time we clean things up a bit. You know do a little Sweep3ring. Rain seems to be the forecast this week so a gazebo BD is in order.

Warm-O-Rama:

Warm up
  • Child's pose
  • Down dog
  • Cat cow
  • Sun salutation
  • Jumping monkey clappers (talk to Pushback)

The Thang:

Core
  • Head shoulders knees and toes 10x (High plank for six)
  • Peter Parker 10x IC
  • Bent over row alpha 15x IC
  • Dips 20x IC
  • Reverse lbc 25x IC
  • Side elbow knee, toe touch 10x alpha
  • Diamond Duke Dock
Run a long lap (to the stop sign and left)
  • Freddy Mercury 25x IC
  • Box Cutters 25x IC
  • Alabama Prom Date on your toes 25x IC
Run a long lap Back to the top reduce counts by half for odd numbers err on high quantity
  • Head shoulders knees and toes taps 5x IC
  • Peter Parker 5x IC
  • Bent over rows ALPHA 8x IC
  • Dips 10x IC
  • Reverse LBC 20x IC
  • Side plank elbow-knee, finger-toe touch 5x IC
  • Duke Dry Dock 5x IC
 

COT:

Valencia family Pea shooter road trip safety Sprocket sister and niece

Naked-Man Moleskin:

So glad we made it out to enjoy this BD together, witness AWOL fainting because of my presence and all enduring the BD!

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