YHC had the Q at The Green Flash this morning- my daughter did not get the memo and decided to keep the rest of the family up- All dang night. My watch logged 2 1/2 hours of total shuteye – Not good for a sally that likes his 7+ hrs of rest. That said I showed up bitching about it and the grizzled studs that post at Green Flash didn’t really care. They came to get after it- Seriously the pax that post here are beast so if you Q this spot , in my opinion- you better be ready to play! So regardless of my lack of sleep- play we did. No FNG’s-
Quick run to the basket ball court;
Windmill x 15
Goodmorning x 15
Merkins x 15
continue to run to the bottom loop road to the school.
The Thang:
Starting at the cone- run to the 3rd light post (good little poke- maybe a couple 100 yds)
10 WW11 situps- return to the cone – 10 knee ups-
We continued this run from cone to light post counting down each trip – 10,9,8 and so on each trip until 1 and 1
plank/chilcut until all pax done
Repeato
10 hand release merkins returning for 10 mountain climber (double count as 1) 10,9,8,- down to 1 and 1
I started to announce 3rd set- heard some bitching so off we ran;
ran to hill- bearcrawl the hill- continue run to the office building- rock pile.
4 corners with rock.
run to each corner of the parking lot with your rock- at each corner did called exercise
curls x 10 run to next corner
overhead press x 10
next corner
tricep extension x10
next corner
squat x 10
return to first corner- pass your rock down by 2
Repeat 4 corners with your new rock
Indian run back to the AO launch site for Mary
LBC x 25
Heels to Heaven x 25
Have a nice Day!
Times is up.
Announcements
haven house corn hole- get your team-sign up and support a great cause.
Air show in Goldsboro-
Prayer Request.
Screech’s Dad- having some post prostate issues- lift him and the family up in prayers and light.
Duff headlock on Dutch boy
Dutch Boy led us out- Thank you sir
Green Flash is a great AO and the regulars are Beast- Post there it will make you humble, better. Thank you for listening to me whine about my lack of sleep- Great way to start the morning. ISI
Aye, Fudd
