Fitness, Fellowship, Faith
8 of us made it out to Prison Break this morning to get some miles in. It was great to see everyone! Lets keep pushing the rock.
Announcements
Gump with Gashouse annihilation 29th
JJ 5k 26th
Csaup at Folsom 19th get up with broke
Mt Mitchell hike
27th
Prayer Request
Phillips family in Dallas
Sister act and his family
Parham family in Gastonia
Each other
Thanks men
RoundUp
There was a chill in the air for my first “Q” at the Ricky Bobby, and it went like this for the 12 of us:
Warm up with SSH, Seal-jacks, Weed-pickers
4 x 4’s:
Start like Burpee
4 each merkins, mountain climbers, plank jacks
Finish Burpee, Repeat x 4
Start like Burpee
4 each hands-off merkins, Travoltas (“reverse Nolan Ryans”), ass-kickers
Finish Burpee, Repeat x 4
Mosey to field for “Quad Check” in groups of 4 at track bleachers:
Pax runs across field for 4 Bobby Hurleys while others do Dips / Step-up-Step-Down / LBC’s; 2nd round Derkins / Lunges / Big Boy Sit-ups
Rinse and Repeat x 4
Mosey to parking lot.
Lieutenant Dan across parking lot with flutter kicks, Hello Dollies and Freddy Mercuries at 4-space intervals.
Mosey to flag for SSH before pledge, announcements, prayers.
Annihilation Aug. 29 at Gashouse.
CSAUP, JJ 5k, and Mt. Mitchell in September.
Rolled into Crossroads for an early morning bike ride w/ 2 other Pax. Broke agreed to start the group once 6:30 arrived to allow YHC the freedom to ride (thnx). Had to be back by 7:30 but we ended up taking a longer route than we thought so it was agreed to blame it on Freight since he wasn’t there! Screamed into the parking lot a few minutes late on two wheels… wait a minute that’s how you always are on a bike, but everyone was still recovering from a great run. 10 pax total, PoA, announcements, COT, coffee, then Q-source.
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