Day: July 13, 2021

It all started when CPAP put out the SOS on Slack that he needed a substitute Q do to he had to be out of town.  I decided to take it do to I have not Q in a while and need to lead more.   5:30 a.m. came and there were a total of 9 PAX then Dr. Suess showed up late.  He is really taking this summer off of school seriously.

Pledge

Warmup

SSH IC

Moraccan Night Clubs IC

Merkins IC

Don Q’s IC

Squats 20 OYO

We then took of on a mosey in which every .25 miles we stopped and did

5 Burpees

10 CDD

15 Squats

20Merkins ( They may or may not have been some substitutions going on for this exercise YHC though it would be good training for GrowRuck PT test.)

Complete 4 rds, so we got a mile in.  Good start to the morning.

We next settled in for some TABATA work. 20 seconds of work and 10 seconds of rest of the following exercises

Monkey Humpers

Push ups

Mtn Climbers

Flutter kicks

Monkey Humpers

Push ups

Mtn Climbers

Flutter kicks

Round one complete we ran approximately .25 miles then completed a second round.

We then moseyed around the parking lot coming back to the flag for a little core work.  I tried to get as close to 25 seconds per exercise other than finishing with a full minute plank

LBC

Low Flutters

High Scissors

Low Scissors

American Hammers

Heals to Heaven

WWI

Freddie Mercuries

Right side plank

Left side plank

Plank

Finished with 5 burpees and that’s time.

Announcements:

Freight: service project collecting mints, cough drops, gum, and small brush/combs.

COT

Prayer request: Nutria traveling with family to Baton Rouge, Uranus baby and family, and all the PAX lifted up on Slack over that past few weeks.

Thanks for the opportunity to lead.  This is the push I needed Q more workouts.

SYITG

Boudin

YHC pulled into the Bulldog to find a gathering PAX of HIM’s eager to get it in.  No FNG’s but it was my first time meeting Rebar and Drizzle.  It was a pleasure meeting you guys and looking forward to seeing you around.  We also had some familiar faces, just not “round these parts”.  It was nice to see Orangemen, Radar, and Bubba Sparxxx this morning.  Watts Up, Dry Rub, Outhouse, Hermie, and Spiderman…always a pleasure.

It was a balmy 70ish degrees and muggy.  The asphalt had to be warmer than that.  Lots of sweating.

Pledge

Warmup:

Stretching and SSH’s

The Thang:

We worked out.  We used kettlebells for some stuff but not everything.

All the same exercises one would expect.

Good times had by all.  Everyone pushed hard and got stronger.  It was a fantastic way to start the day.

It was an honor.  Thanks for the push guys.

COT

Prayer

Announcements:

F3 Dads this Saturday at the Gashouse.  All 2.0’s welcome.

Prayers:

Turtleman

EZ Rider and family

RADAR Q’d up for next week

AYE!!!!!!!!!!!!!!!!!!!!!!

Timeframe