Another beautiful great September morning to be in the gloom. The Pax started with 14 and added 2 before we headed out for the fun. Pepe mentioned Deliverance coming but either another post or the fartsack won out this morning. No FNG’s, a quick disclaimer and off we go:
WARM UP:
SSH X 20, Good Morning X 15, Imperial Walkers X 15, Fazio Arm Circles X 15, Reverse, Mountain Climbers X 20, Merkins x 20, Indian Run to the top of the deck and down the steps and over to the escalator with back runner doing 5 merkins.
THE THANG:
Pick a partner – bear crawl down the steps/ stair-barrel up X 3 total – Plank when done.
Mosey to the top parking deck next to Belks:
Partner 1 runs to the wall and back while partner 2 does AMRAP exercises
Merkins – 200 Total, Prisoner Squats – 100 Total, LBC – 200 Total
Mosey to the West Wall – Chair count of 5 through Pax, BTTW count of 5 through the Pax
Mosey to start for Mary – Homer to Marge X 20, Heels to Heaven X 20, Box Cutters X 15, LBC’s X 20, American Hammer X 20
COT
MOLESKIN
Partner exercises always seem to push the PAX a little harder, and it did not go unnoticed. Lots of strong work this morning. YHC was pushed by the PAX of young legs, wanted to save the legs for Friday Stair Climb so we worked on the shoulders.
Announcements:
9-11 Stair Climb to honor fallen hears of 2001. Meet at Flood Zone 5:15 with 5:30 start. Zima and Cinderella are the site Q’s with King David providing the coffee after.
BRR is this weekend, Pepe was the lone rider this morning getting ready to run.
Prayer Requests
A good friend of YHC lost his wife on her 54th birthday. I need strength to make the call to comfort. BRR runners for a safe trip and fresh legs, Epoxy’s niece who is a scholarship golfer and broke her wrist, keep Orwell and others in your prayers.
Sherry Berry took us out in grace as he always does.
As I was preparing for the Q this morning and got word for my friend’s wife and her life I looking back at life and how fortunate I am to have brothers in Christ to share my thoughts. Life will go on and we all go through life’s challenges. If you have not been a Q do it if you have not been a Q in a while do it again. Thank you to all.
