Welcome 9 PAX on this steamy late August morning. Also, impressive Tahoe crew of 24 flew by on their BRR training – T-Claps. I am glad to see the numbers up at the non-running Mon, Wed & Fri A/O’s. I remember not that long ago 2 to 4 was the norm. So once again I am honored not only to lead these men, but to welcome a FNG – Micajah. According to Tiger Beat, Micajah Autry from Columbus county was the only participant in the battle of the Alamo from NC. So, logically FNG from San Antonio becomes Micajah, Logic Prevails! Anyway, welcome Micajah!
Here we go:
Warm up:
SSH x 25
GM x 20
Windmill x 20
Plank calf stretch, left then right – Q count
Mountain Climber x 20
Plank left/right arm/leg high
Butterfly stretch
Freddie Merc x 20
Prisoner squats x 20
Imperial Walker x 20
Bear crawl/lunge walk to wall
Peoples chair 10 count down the line
BTW 5 count down the line (group instructionally and count challenged, it only 5!)
Up stairs to tables for classic 5:
Irkins, Dips, left/right step ups (or alternating exercise of your choice), Derkins, LBC/Elevated crunches
x 8,10,12,14,16,14,12,10,8
Return to parking lot for Mary:
Freddie Merc x 20
Homer to Marge x 20
6 inch leg hold 10 count around the PAX
Nippler x 30 to finish, Sorry Tiger Beat, no time for more Derkins!
COT:
Announcements: 9/11 stair climb, meet at 6:30 at Carter-Finley stadium, Labor Day convergence at Pullen 7:00, Rainman to lead non-running option.
Prayers for our brother Rainman and his family. His Dad passed this week, he showed amazing courage showing up to Q on Wednesday at IR. Those of us who remain behind can be strong in the sure knowledge that our battle is won by the blood of Jesus and one day we will be together with those who have gone before us.
Micajah took us out
