32 PAX arrived at 5:30am in the gloom to pay homage to all military personnel that have served our nation and to start their weekend with a work-out their shoulders would not soon forget.
THE THANG:
Run to Sears parking lot for warm-up:
Seal Claps (in honor of Veteran’s Day) – 20x; Imperial Walkers – 15x
Good Mornings – 15x Quardruple-merkin Burpeees – 10x
Jog over to curb along-side of Sears for LINE OF PAIN:
Irkins – 15x – HOLD IT; Plank Jacks – 15x – HOLD IT; Nipplers – 15x – HOLD IT;
Mountain Climbers – 15x – HOLD IT; Diamond Merkins – 15x – HOLD IT; Ski-Abs – 15x – HOLD IT
Bear-Crawl through plank tunnel of PAX
Run back around mall to mid-point between stairwells for THE ZIPPER:
Partner-up. Depart for opposite stairwells, meet in middle of 2d floor – 5x partner hand-slap merkins
Partners depart for opposite stairwells, meet in middle of 3rd floor – 10x partner hand-slap merkins
Partners depart for opposite stairwells, meet in middle of 4th floor – 15x partner hand-slap merkins
Repeat The Zipper but with 5x-10x-15x partner-slap World-War II sit-ups
Repeat The Zipper but with 5x-10x-15x partner derkins
Modified Jack Webb’s on top of parking deck – 11’s – merkins/shoulder raises
Partner carry to first light pole; wheel-barrow to 2d light pole; partner carry to 3rd light pole; wheel-barrow to 4th light pole
Jog down the stairs and over to large wall along side of Belk’s: People’s Chair with left leg out then right leg out; Balls to the Wall for 3 10-counts
Mosey back to ground floor and circle-up for COT:
Box Cutters 20x; Dying Cochroach – 15x; LBC’s – 50x; American Hammer – 20x
Have a Nice Day – for 60 seconds, think about a Veteran in your family and give thanks.
Name-o-rama, announcements and prayer requests. Man-Ram took us out with solid prayer.
Thankful for F3 and the opportunity to lead on Veteran’s Day.
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.” President John F. Kennedy
