Day: November 19, 2021

Yes,  the end of a lunar eclipse greeted 10 PAX this morning making a dark AO even darker!  No FNG so a quick disclaimer and  get to it.

Warm up:

SSH’s 13 IC

Abe Vigodas 13 IC

Morrocan Night Clubs 13 IC

Grass Pickers 13 IC

The Thang:

Mosey to first spot for 30 Squats OYO

Mosey to the VFW for the pledge and 30 WWI’s OYO

Mosey to the church for 20 Rosalitas IC

Mosey to the truck for to pick up some blocks and line up along the soccer field

20 – 4 count overhead presses IC then sprint across field and mosey back

25 curls OYO – bar crawl across field and mosey back

25 front extensions OYO – Sprint across field and mosey back

Snapshot – throw block as far as you can then lunge to it, continue across field mosey back

10 Blockies OYO – Sprint across field and mosey back

25 tricep extensions OYO – mosey across field and sprint back

25 bent over rows OYO – sprint across field and mosey back

25 block swings OYO – sprint across field and mosey back

Another round of Snapshot –  some Pax figured out how to throw the blocks pretty well, a few broke.  Nutria took the grand prize for block annihilation – into at least 8 pieces

One last round of tricep extensions then sprint across and back

Time for 3 minutes of Mary.  Big Boy situps IC, LBC’s IC and Flutter Kicks IC.

Announcements  –

All turkey day activities – see Slack

Christmastown 5k

Christmas Party

Prayer Requests –

Breaker Breaker’s Uncle

Katie Sawyer and family

Pax travelling

Race City Pax

Bubba Sparxxx new job and travel

family of Jose Cabrera

Some fun national holiday facts along the way – Happy World Toilet Day! (Not making that up)  Hidden message for        Q #4.

Humbled and honored to serve as Q, thank you for the opportunity to lead.

Rebar

It was a chilly morning that required a little extra time to break out the sweats, but it happened.  With 5 strong, the small size allowed us to be nimble in the transitions and swift it hitting the exercises. A good group of hard working, non-fartsacking dudes!  That’s all you can ask for.

Warm Up: Moroccan Night Clubs, Imperial Walkers, SSH, Merkins, LBCs

Away we go!

Run to steps. All Pax at the bottom
One at a time, 1 runs to the top and hits 5 burpies or 10 merkins
everyone else does 10 merkins, 15 squats and repeat

complete

Run to top of steps. All Pax at the top
One at a time, 1 runs down steps and hits 5 burpies or 10 merkins
everyone else does 15 mnt climbers(count 1 leg), 20 side Straddle Hops

complete

Run to steps. All Pax at the bottom
One at a time, 1 runs to the top and hits 5 burpies or 10 merkins
everyone else does 10 lunges each leg, 5 werkins, 5 diamond merkins, 5 merkins

complete

Run to top of steps. All Pax at the top
One at a time, 1 runs down steps and hits 5 burpies or 10 merkins
everyone else doe 25 flutterkicks(count 1 leg), 10 Bobby Hurleys

Mosey to bridge | Bear crawl half way

Mosey to playground
10 pull ups, 15 monkey jumpers, 20 lbcs – 3 Rounds

Bear crawl half bridge then mosey to bike rack

10 Derkins, 10 dips, 10 shoulder taps – 3 Rounds

Dying cockroaches 20 – single count, 20 Peter Parkers – single count – 3 Rounds

1 minute of Flutterkicks

Prayer Concerns and Announcements: They’re out there somewhere.

Ask Waterboy

Announcements:

Service project – Meet Freight at Salvation Army at 3:30 on Friday to hand out supplies

Thanksgiving day trifecta – Eat as much as you want if you post 3 times:

5:30 Folsom

7:00 Goat

8:30 5K from the pub

Christmastown 5K Saturday Nov 27 – show up even if you did not sign up

Give2give fundraiser

Clown car to Moorseville for the Race City convergence to remember Chicken Little.  Meet at Roses at 5:45

Prayers:

Broke’s mom

Roscoe’s Friend with cancer

Roscoe’s father in law