21 Pax showed up this cold morning, including an FNG, to close out 2016.  Welcome Caboose!!!  And a big welcome back to Banana Seat after being out recovering from a critical surgery.  You’re an inspiration!

Warm-up

Jog over to the parking lot with the rocks
Side Straddle Hops in cadence to 25
Mountain Climbers in cadence to 20
Plank Compass
Good Mornings

After the warm-up, we partnered up with each group grabbing one good-sized rock.  Wanted to keep everyone nice and warm this morning.  So we moseyed on over to the parking lot opposite our meeting point for some doracides.

The Thang

Doracides – P1 ran suicides while P2 did the routine exercise.  Routine exercises were cumulative with the running partner continuing from where the routine partner finished.  There were 3 pre-set markers where the Pax completed 1 burpee at the first marker, 2 burpees at the second marker, and 3 burpees at the third.  The routine exercises were as follows.

  • 100 – two-count low slow flutters while holding rock above your chest
  • 200 – Derkins with feet on curb
  • 300 – Squats holding rock
  • 400 – Curls with rock

After finishing doracides, we returned the rocks and headed over to the tennis courts for some Mary.

Mary

  • Balls 2 Wall Chain Game – All Pax held B2W. First in line released and ran to the end to get back into B2W.  Next Pax in line went soon after and so on.  Everyone went once.
  • Homer to Marge in cadence to 20.  Always brings amazing comments and was a crowd pleaser with the women of FIA onlooking.

Announcements

  • F3 Go Ruck in April
  • A couple of guys were running 12 miles right after Cletus.

Verse

Matthew 5:14-16
14 You are the light of the world. A town built on a hill cannot be hidden. 15 Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. 16 In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.

I took us out in prayer.

Never a dull moment with you guys.  I appreciate you.  Thank you for allowing me to lead you this morning.  Lets kill it in 2017.

Forever in your hearts,

Bernie

Related