Day: May 5, 2017

Been quite a while since I was able to Q, guess newborns will do that to you. At any rate, grateful for the encouragement from my brothers and grateful for the faithful PAX that turned out. After some initial mumblechatter and no shortage of ribbing about the fact that I had to actually show up on time for once, we commenced. Pledge first, then as follows:

WU
• SSH
• Don Quixote
• Low-slow (3-count down, 1 up) squat
• Merican
• Moroccan night clubs
• Lap around downtown, meet at upper deck

Thang
Play it cool for the duration.
• Paired, one teammate exercising and the other runs a lap around the building
○ Walking lunges
○ Bear crawl one way, crab walk back.
○ High knees one way, butt kicks back
○ Burpees
• Jog to bridge for donkey kicks IC
• Jog to basketball court
• Paired suicides (1 teammate suicides while the other exercises)
○ Alternating shoulder taps
○ Bobby hurleys
○ CDD
○ Star jacks (repeato)
• Bear crawl snake across parking lot

Moseyed back to the lot for a few minutes of Mary and COT. Good work men.

9 men and 1 boy (good job Smalls) showed for a little core workout – not scared of a little rain.

Disclaimer

Pledge

Warm Up (in cadence)
1-SSH x 20       Flutter kicks x 20
2-Merkins x15   Elbow plank – knee to elbow x 10
3-LBC x 20

Mosey to wall
Mike Tysons x 15

Mosey to parking deck
Partner up (one running stairs & other exercise)
partner runs to top of stairs over and down second staris

1. LBC x 300 partner runs to top of 1st stairs over to 2nd 20 merkins then down.
2. Micheal Pheleps x 250 same as above but do 5 burpees before coming down
3. Freddie Mercury x 200 same as above but do 10 plank jacks
4. Lbflutter kicks x 100 same as above but do 10 WW2 sit ups
5. Baby makers x 100 same as above but do squats (Smalls modified to LBC – sorry squirt)

2 trains – 10 burpees

Mosey back but stop by benches around the art work for some mary

Dips, Merkins (hold plank position while everyone did 5),

Mosey back to Pavilion – more mary to complete time

Flutter kick, squats, dying cockroaches, some others i forgot

Announcements -something about the 2016 Christmas party was mentioned??, Skeet shooting May 27

Prayer request
Feelgood’s mother, Roscoe’s request-friends child passed away, T-Square & family, & Trinity-heart surgery

It was an honor to lead this morning – really enjoyed the fellowship and the workout.