11 PAX posted on a COLD morning full of gloom and stars. 21 degrees is mighty cold, but the muscles warmed up quickly. No nefarious trading strategies this time, but the books were cooked.
The Thang
warmup run around the hood
SSH x 25
Imperial walkers x 25
Good Mornings x 25
Fazio Arm Circles x 8 each arm
Run to the Tennis Courts
Balls to the Wall x 10
Standard Merkins x 20
Balls to the Wall Mountain Climbers x 10
Diamond Merkins x 10
Balls to the Wall Mountain Climbers x 10
CDD x 10
Balls to the Wall x 15
Standard Merkins x 10
Head to the Pavilion for One-legged Fun
- One leg lunge x 10 each leg
- Dips
- one leg box jumps x 10 each leg
- Decline merkins
- Step-up, knee-up x 10 each leg
- incline merkins (with clap) x 10
- One-leg deadlifts x 10 each leg
- Dips
- Standard box jumps (choose bench or table) x 10
- Decline Merkins x 10
Head to Sisyphus Hill for the Lay / Skilling “Cook the Books”
- Sprint from base Halfway up
- Plank
- Finish sprint to top of hill
- Head back: recovery walk / fellowship jog back down to bottom
- Spring all the way up to top – no stopping, no passing go, no $200…
6-minutes (or perhaps 3-1/2 minutes) of Mary
- LBC
- Russian Hammers
- Putin
- Sarkozy
- 6-inch leg hold around the circle.
COT and Closing Prayer
Moleskin:
- We raised up several friends struggling with what life is bringing – a late term still birth and a teenage son battling Leukemia. Please keep them on your minds and in your prayers.
- Thoughts towards the Raleigh PAC on the GoRuck challenge this past weekend. Looking to hear how they enjoyed the pain.
- The PAX exercised patience as YHC forgot his Q-card and had to improvise from memory on the exercises to follow. Brought in a few new exercises that garnered laughter, and as always enjoyed the comments from the peanut gallery.
- One FNG today may be regretting learning about Sisyphus. Bob Vila is putting out a lot of EH. Other PAX need to step up to keep on his recruiting pace.
CORRECTED, per Au Pair’s sage advice
