A hint o’ fall was upon the kingdom at Excalibur today. Cool temps, light breeze and as several PAX pointed out, IT’S DARK! Shovel flag was absent today but YHC assured PAX his bro-in-law is working on something special for Excalibur. Hope to have it in another week or two. 0545 hit and we circled up. 1 FNG today that succumbed to the EH of 4 PAX so disclaimer given and rocks and clocks was on!
WARMUP
SSH X 20
Imperial Walkers X 20
Sir Fazio front and back X 20
Windmills X 20
Indian run with a rock over and around playground and back up to Station
THE THANG
Merkin clock
Standard Merkin X 1
Standard Merkin X 2
Diamond Merkin X 3
Standard Merkin X 4
Standard Merkin X 5
Decline Merkin X 6
Standard Merkin X 7
Standard Merkin X 8
Diamond Merkin X 9
Standard Merkin X 10
Standard Merkin X 11
Incline Merkin X 12
Squat clock
Prayer Squats X 1
Prayer Squats X 2
Sumo Squats x 3
Prayer Squats X 4
Prayer Squats X 5
Pop-a-Squats X 6
Prayer Squats X 7
Prayer Squats X 8
Sumo Squats X 9
Prayer Squat X 10
Prayer Squat X 11
Pop-a-Squat X 12
Merkin Clock
Standard Merkins 1-12 reps = 78
Bear crawl Indian run from Station to the Banquet table and squat hold till all PAX present.
Rock pile in site, mosey on over and pick a rock. Top 5 PAX statement, “Will we be running w/ rock?”
Yes, but first…
Rock around the Clock
Curls X 15 drop rock move clockwise 2 spot.
Triceps X 15 move 2
Shoulder Press X 15 move 2
Bent over row X 15 move 2
Deadlift X 15 move 2
Alternating shoulder press X 15 move 2
Pick up rock and run down to base of Mini-Merlin
Badonkadonk squats w/ rock X 10
Run to top of Mini-Merlin
Starjumps X 10
REPEATO X 2
Return rock to where the good Lord intended it to be and back to the circle for some MARY.
MARY
LBC’s X 20
Heels to Heaven X 20
American Hammers X 20
Boxcutters X 20
Rosalitas X 20
COT
-Countoff then name-o-rama (Shark Bite got EC on this activity!)
Announcements
– Labor Day convergence at Agoge 0700 start time.
– 9/11 Stair climb at Crabtree/Panera, meet at 0515.
– Ratatouille had praise report, starts new job this Saturday. Prayer works gents.
– Need Q’s for September.
Prayers
– Shark Bite’s brother-in-law diagnosed with leukemia
– Continue prayers for PCH and his M.
MOLESKIN
Stoked to see Excalibur getting its roots established. Most the WaFo PAX were not able to POST today, but still had a strong showing. Thankful for these men and their commitment to this site as well as my Agoge brothers for the support getting this AO up and running.
Q notes from today
– Still at 42yo, I struggle with my left and right. Still have to make the “L” shape at times.
– But glad to see other PAX struggling with left/right at 0600.
– The Merkin clock should come with a manual trying to explain to PAX.
– I like bear crawls.
An honor to sharpen iron with you today gents, physically, mentally and spiritually.
