WarmUp:

SSH x20

Imperial Walkers x20

Windmill x20

Mountain Climbers x20

 

The Thang:

The PAX scampered to the benches under the pavilion where 20 WW2 situps were issued.  Followed by 40 box jumps and a few grumbles.  PAX resumed scampering over to the rock pile where a series of exercises using rocks.  Curls x20, Triceps Extensions x20, Bent Over Rows x20, Alternating Shoulder Taps x20, 6 inch leg holds with rock behind head x20 Heavy Freddies x20, and one more set of Bent Over Rows x20.  Pax then scampered over to the picnic shelter where a combo exercise was done: 1 WW2 situp followed by a box jump on the picnic table followed by a pull up on the beam and back down to the ground counted as 1 rep.  We did 5 reps.  This was followed by a variant of 1 Merkin followed by a Step-up followed by a Hanging Knee-up on the beam and back down.  We did 20 reps.  Once PAX completed these gems, we scampered the long way back to the flag.

Mary:

LBCs were called and PAX groaned through 50 reps in cadence.  Best quote “I was not mentally prepared for that”.  I must have blacked out because I dont remember anything after that, but I think we did some Rosilitas for Moonshine.

 

Announcements:  Farm on Saturday with J5’s first double down.  New Site Launch next Tues at Green Pines Baptist Church (Hodge Rd in Knightdale) at 5:45am with Sharkbait and J5.

Prayer Request: Chimi and Liam, Marriages, protection from the storm, and the Lord knows the others mentioned.