This morning found a Pax of 15 waiting at the greenway as YHC and his PIC Fava Bean finished up a two man extra credit. Everyone knows about it, but most fail to show. We had a light 2 mile run finished up with one minute until circle up on the grass. One FNG, so the disclaimer applied…
warm up with world’s greatest stretch with single count merkins x 10 in between each shift. Back up to SSH’s x 25.
The Thang:
wave of merkins – Pax circle up all holding plank. one Pax with single count merkin, man to right goes and so on…like the wave at a ballgame. at beginning do 2 merkins and around again. go until you hit the round of 5 merkins. quick plank progression. Once all finished, then a slight run to the bridge just before the soccer fields. YHC noticed there was a rock pile there, but upon further inspection the looking to be pebbles…unacceptable. That prompted a 3-part pyramid. LBC, Prisoner Squat, Low Plank hold. 5,10,15,20,15,10,5. At last llow plank hold…it was hold until fail. Winner – Linda. Well done.
move over to the parking lot. suicide from center of lot to the rock pile, the grab a friend. wave of chest presses up to 5, (pass rock to the left) then wave of arm curls (counting by 3’s. 3,6,9,12,15). (Pass rock to the left) To ensure maximum groaning we did a suicide with rocks in hand. stop at give 5 rock-burpees until all done. Move rocks for one more wave of tricep presses. Linda grabbed a boulder and it somehow ended up in my hands…settle down next time Linda. Rock return and indian run back home with the Q-Tip sprint to finish it off.
Merry – Guantanamo x 2.
COT – welcome FNG “Master Splinter”. Serious talk to the Pax about #SadClown (check the Lexicon). Introducing those that need it to F3 and supporting each other.
Need site Q’s for all locations, but Lourdes and Late Night especially. reach out to Honeydo and Fava Bean or sign up at the website. Prayers for all new babies born and to be born.
Punchlist with a strong prayer to finish.
