AO: Heavy Metal Monday – Hugh MacRae Park – 07/10/2017
Weather: hot, hazy, humid, chance of afternoon thunderstorm from now til Halloween.
# of PAX: 10
Background Music: Greatest Hits by the Red Hot Chili Peppers
PAX: Dixie Chick, Milton, Morpheus, Seahorse, Hahvahd, Gravity, Kung Fu Panda, Kramer, Bath Sales and FNG Jonathan Skipper (named Gilligan, but as Q I now pronounce him The Professor)
Warmup: mosey to the other end of the parking lot:
10 merkins IC – hold at the plank.
Low Plank for a 10 count, High Plank for a 10 count – rinse and repeat twice.
Hold at the Top – 5 merkins IC
Sprint back to the Kettle Bell Circle
10 PAX identified 12 activities with various KBs. Because there were 10 PAX, each station was 10 reps, move to the next station. Rinse and repeat.
Round 3: add 10 merkins between each station.
To finish, we ran 8 reps of 60 yard shuttle sprints (2 cones, 15 yards apart – sprint there, back, there back = 1 rep).
Concluded at 6:14 am.
Prayers that our brothers in F3 will use their resources and connections to help Hahvahd find a good job.
Prayers for our military and first responders.
Thanks for good health among the PAX.
Thanks for allowing us each to get stronger individually and as a group.
FNG – sorry, we had to change your name – you did good on a tough workout, keep it up.
Kung Fu Panda – strong work.
Milton – thanks for the help on Q – I’m looking forward to your leadership in early August – go ahead and sign up.
Dixie Chick and Bath Salts – silent but strong work out of you two – time for you to Q.
Morpheus – thanks for being so consistent.
Kramer – keep it up man – good to see you crushing it. We should lobby F3 to allow us to form a Dad Bod AO.
Seahorse – its great to have you back in the gloom.
Hahvahd – great work and great positive attitude. Start asking fellow PAX to lunch and let’s see if we can’t get you a job.
Gentlemen: it was an honor.
Niles: I played your song request – sorry we missed you :- (
Respectfully submitted: Gravity