Au Pair: “Fault is Q’ing at Dawn Patrol? Man, that’ll fly like a lead zeppelin. I believe I shall fartsack”
Eleven PAX emerged from the gloom as “Nobody’s Fault But Mine” echoed through the early morning mist at Laurel Hills.
Warm up (Valhalla I am coming): SSH X20, Good Morning X10, Standard Merken X20, 8x sir Fazio arm circles + 8x reverse
Jog to rockpile (It’s been a long time since I rock and rolled) and pick out a rock – homerun power swings X 20 righty, X 20 lefty, hot potato squats X 20, 20x choppin’ wood to the left + 20x to the right, 10x squats, 20x shoulder press. Tell your rock you’re going out for cigarettes.
Sprint up hill, lunges to picnic tables (That’s the way).
Dips X20, Jazzercise high-step ups X20, decline merkens X20, 1-legged squat X10 right X10 left, incline merkens X20. The song remains the same…rinse and repeat (X10).
Jog back to the rockpile (I’m gonna’ Crawl) – choose 2 rocks & split into three groups. Alternate between backwards bear crawls using both rocks, deep swimmer presses, and squats
Jog to the baseball field (Bring it on Home) – split into pairs. groups beat out an infield single, steal second and third bases, and showboat backwards on home (slide optional) while other groups plank hold. Repeat.
Jog to the basketball court. T’was in the darkest depths of Mordor, I met a girl so fair…her name was Mary – WWII sit ups X20, alternating merken to putin/sarkozy X10, jackknife crunches X20
COT: Thought of the day from Fault, apropos for F3 and in terms of our being servant leaders, “The best antidote I know for worry is work. The best cure for weariness is the challenge of helping someone who is even more tired. One of the greatest ironies of life is this: He or she who serves almost always benefits more than he or she who is served.” In other news, Bob Villa will not let us forget the Mule on Saturday. Orwell talked up the Hopebuilder workout…powerful stuff (sign up here – https://docs.google.com/spreadsheet/ccc?key=0AqbzvpVhJYU dGM3ODRQeDFEekZ3TXA1RVFTNTRMNHc&usp=sharing). Wonk led us out in prayer. It’s time to ramble on.