Alejandro Villanueva

# of PAX: 9

PAX: 8-Penny, Downhill, Busted Grill, Epo, Hooch, Flamer, Tiny Tank, Beretta, Foxtrot

QIC: Foxtrot

Warm-Up:

78 SSH, IC

Stretch OYO

10 Copperhead Squats, IC

Circuits

Pax form three groups of three.

1 Pax completes 10 alternating step-ups using bench. Extend up as you step-up to touch top of building structure. As Pax # 1 does step-ups, Pax # 2 does mountain climbers and Pax # 3 does dips using the window ledge. When Pax # 1 is done, Pax rotate, and rotate through all three stations.

Rinse & Repeat x 3.

The Thang

Mosey Ladder

All Pax….

Mosey from the circuits area to yonder light post and complete 12 Flutter Kicks, IC.

Mosey to another yonder light post and complete 11 Seal Claps, IC.

Mosey to another yonder light post and complete 10 Freddie Mercury’s, IC.

Mosey to another yonder light post and complete 9 SSHs, IC.

Mosey to another yonder light post and complete 8 LBCs, IC.

Mosey to another yonder light post and complete 7 Hillbilly’s, IC.

Mosey to another yonder light post and complete 6 American Hammers, IC.

Mosey to another yonder light post and complete 5 Hello Dolly’s, IC.

Mosey to another yonder light post and complete 4 NC Dry Docks, OYO.

Mosey to another yonder light post and complete 3 Mountain Climbers, IC.

Mosey to another yonder light post and complete 2 Merkins, IC.

Mosey to another yonder light post and complete 1 Squat, IC.

78 repetitions & 12 unique exercises.

Mosey to lighted, grassy area.

Same three-man teams.

78 merkins p/ Pax.  EA Pax completes a descending merkin ladder from 12 to 1. With an over-and-back sprint between ladder repetitions.  1 Pax may rest while 2 Paxs exercise.

78 lunges.  Once complete, teams lunge heading back to AO starting point until the team completes 78 lunges as a team.

Mary

Partner up.

78 leg raises.

Pax # 1 lies on ground with hands under lower back at edge of curb. Pax # 1 completes 12 leg raises lowering legs to touch parking lot and raising legs about 12” – 18”.  Pax # 2 runs across parking lot and returns. Upon returning, Pax switch.

Pax complete descending ladder 12 to 1.

COT/Moleskin:

Hydrate!

Strong work by 9 PAXs.

78 was the theme today set from the git-go with 78 SSH, IC.

78 honors Alejandro Villanueva who plays for the Pittsburgh Steelers and is an Army Veteran and Airborne Ranger.  He was the only Steeler who appeared on the field for the National Anthem after the Steelers announced that, as a team, they would remain in the locker room until after the Anthem was finished.  At Soldier Field, of all places!  The stadium was named Soldier Field on Veteran’s Day, 1925 to honor Soldiers killed in combat.

Duty, Honor, Country.  Way to go, Alejandro!

Welcome Downhill!  8-Penny is fast, but even his days are numbered.  Downhill will soon beat down the ‘ole man.  He has pep to his step and a youthfulness for miles to burn!

Great work by all.

Funny story about extra credit.  Epo texted foxtrot to pick up the flags on the way because he was leaving early to run to SE.  Problem was, foxtrot was rucking to the AO so he left before Epo.  No flags, but good thing there is one always flying at Veterans Park!

BROlympics.  7 October. Foxtrot will sponsor up to 5 participants as he won’t be in the AO for the event.  I’m sending a check today – no excuse to come out if you are in the area.

F2 upcoming tomorrow, 9/26 @ 6:30pm @ Saint’s Cove Beach Bar & Grill just south of Carolina Beach (1006 Lake Park Blvd) by Vinny’s Pizzeria. Family owned supporting Veterans and 1st responders. Owned by a Marine.

All Pax then took a knee…to pray.

Prayers for Flamer and Charley-Stop who both add to their families.  Flamer’s wife has had some contractions/labor signs the past 48-hours.  We pray for smooth deliveries/procedures and healthy babies.

Prayers for the country as we spent the weekend with a new level of dividedness.  For all to find a way to open up better dialogue…as someone said, “people don’t even know why they are even mad anymore.”

Hydrate!

Strong Work!!!  Honor to be the Q. Thank you!

HAAD! | RLTW! | Foxtrot out.

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