Just another day in the Gloom but with all the smiling faces and positive energy I didn’t even notice the rain. Also worth noting we had a special guest PAX “Rainbow Dash” and an FNG join us. Co-Q’ing with Floppy Disk we got on with the getting on.
Warm Up:
- 30 – Side Shuffle Hop
- 20 – Squats
- 20 – Imperial Walkers
- 20 – Wind Mills
The Thang:
Run to the Baseball Field and line up at the bottom of the stone seats
- 10 – Urkins
- Labron’s up the seats to the top
- 10 – Dips
- Labron’s up the seats to the top
- 10 – Durkins
- Labron’s up the seats to the top
Repeat-o-rama
Run to the rock pile and pick a rock.
After each exercise we rotated to the left.
- 10 – Curls
- 10 – Tricep Extensions
- 10 – Shoulder Press
- 15 – Bent Over Rows
- 10 – Dead Lifts
- Run down and up the half-pipe and touch the picnic bench at the shelters and back to your rock.
Repeat the set of exercises with the rocks and them put them back.
Run to the Tennis Courts
Line up and at every far doubles line do the following
- 10 Merkins x 6 = 60
- 10 Squats x 6 = 60
- Jog a lap around the tennis courts
- 5 Diamond Merkins x 6 = 30
- 5 Sumo Squats x 6 = 30
- Jog a lap around the tennis courts
Split into 1’s and 2’s
- 1’s run Suicides
- 2’s are Balls to the Wall
- Flapjack
- 1’s run Backwards then Forwards Suicides
- 2’s People’s Chair
- Flapjack
- Jog a lap around the tennis court
Line up and at every far doubles line do the following
- 1 – Star Jump x 6 = Duh
- 1 – Burpee x 6 = Yep
Run down to Andy and Opie Statue and partner up.
- Partner 1 runs a lap around the pond.
- Partner 2 alternates between LBC’s and Plank Jacks.
- Flapjack.
- Repeat with Ski Abs and Reverse LBC’s.
Finish up with a Plank-o-rama.
- Left Arm up for a 10 count around the circle.
- Right Arm up for a 10 count around the circle.
- Low Plank Hold for a 20 count in my head.
- Chillcut for a 10 count around the circle.
COT:
Announcements:
- Too Q for School tomorrow Fletcher Park @ 3:30
- Mud Run coming up in 1 month
- F3 GoRuck in October
Prayer Requests:
- Howard regarding the postponement of their trip.
- Floppy’s Daughter (Sidenote: She is celebrating the big 17!)
- Slash’s Friend who despite being in the hospital is entertaining his fellow patients with his rendition of “Brown Eyed Girl”.
- Yugo and his family suffering a sad and tragic loss.
BOM:
Slash led out us in prayer.
Thanks to all the PAX that could make it out this morning! I had a great time leading an awesome group of men!
