AO: ao_the-swanson
Q: Legs
PAX: Bunsen, Scarecrow, Disco, Go Blue, Legs, Earthworm Jim, Matlock, Topless, Lawn Boy, Slum Lord, Googan, Spinal Tap, Monsanto
FNGs: None
COUNT: 13
The night is dark and the mornings are cold! The gloom is here in full effect and we are down for some type 2 fun, as Bunsen likes to call it!

WARMUP:
– SSH – 90 IC
– Mountain Climbers – 17 IC
– Alternating Shoulder Taps – 44 IC
– Imperial Walkers – 25 IC

THE THANG:
Station – Push Group (done as a group of 4 where each member does 25 of each)
– Round 1: 90 Prisoner Squats (hands behind your head)
– Round 2: 90 Merkins
– Round 3: 90 Sumo Squats (wide stance + lift a knee)
– Round 4: 90 Werkins

Station – Can’t Hold Me Down
– 17 Diamond Merkins
– 17 Werkins (wide merkins)
– 17 Chuck Norris Merkins (on your knuckles)
– 17 Standard Merkins
– 17 Carolina Dry Docks

Station – Step Toward Freedom
– 25 Forward Lunges
– 25 Reverse Lunges
– 25 Side Lunges
– 25 Bonnie Blairs (jumping lunges)
– 25 Curtsy Lunge (one leg folds backward and sideways like a curtsy)

Station – Jump Over Obstacles
– 44 Bobby Hurleys (touch ground and jump shot)
– 44 Box Jumps/Step Ups
– 44 Jump Tucks
– 44 Jump Squats
– 22 Burpees

MARY:
– Hello Dollys x10 IC
– Box Cutters x10 IC
– American Hammers x25 IC

ANNOUNCEMENTS:
– New book club – Meditations Marcus Aurelius – Date TBD
– Nov 7 – Bond Night – Go Blue’s Mother in law’s place
– Nov 21 – GoRuck Style event (local)

COT:
We had some great discussions about addiction and breaking your chains. Don’t do this on your own. Find a buddy, friend, anyone to walk alongside you. You will fail if you are all alone.