EOM’s Birthday Q – 1/22/18

8 Pax braved the warmer elements and gave it their all on this beautiful Monday morning.

PAX:Shines, Etch-A-Sketch, Tank, Quatro, Snail Mail, BTB, Strings, Dino, EOM

QIC: EOM

 

WARMUP:

Side Straddle Hop – X 39 followed by 10 burpees

Hillbilly – X 39 followed by 10 burpees

Single Leg dips X 39 followed by 10 purpees

Sumo Squats X 39 followed by 9 burpees

 

THE THANG:

– Left Side Shuffle to the speed bump with 39 alternating count partner Werkins (Wide Merkins)

– Right Side Shuffle to the speed bump with 39 alternating count partner Werkins

– Butt Kicks to the speed bump with 39 alternating count partner Werkins

– High Knees to the speed bump with 39 alternating count partner Werkins

– Backwards run to the speed bump with 39 alternating count partner Werkins

At the dog park parking lot:

– 15 Spider Man Crawls followed by 80% pace with long strides to the Picnic Shelter #3 sign, then mosey back to start

– 20 lunges touching the knee to the elbow at the bottom and  top of the lunge followed by 80% pace with long strides to the Picnic Shelter #3 sign, then mosey back to start

– 25 broad jumps (BTB was jumping about 9 or 10 feet with every jump – leaping lizards!) followed by 80% pace with long strides to the Picnic Shelter #3 sign, then mosey back to start

– 25 sideways Gorilla Crawls followed by 80% pace with long strides to the Picnic Shelter #3 sign, then mosey back to the pull-up bars as a rally point.

AB-A-RAMMA

Each PAX called out an Ab Exercise.  Here’s how it went to the best of my memory.

EOM – 10 Star Reachers each side

Tank – 25 LBC IC

Strings – V Ups

Etch-A-Sketch – Heals to Heaven

Snail Mail – Flutter Kicks

Quatro – American Hammers

Shines – Gas Pump

BTB – Windshield Wipers

Moseyed back to the COT

 

COT:

Announcements:

Thursday Run Workout at HMP starts 2/8/18

Sounds like the Ruck Training got kicked off well last Saturday!

Prayer Requests:

Flounder’s friend’s son who was paralyzed in an auto accident recently

Ball Bearing’s mother in law batting cancer, and prayer for their family during treatment.

Dino re-injured his neck this morning. Pray for speed recover that is final.  We gotta have that Dino in the gloom.  After all, who will raz everyone if he’s not around.

Spin Doctor – pray for good results from his recent test.  Pray for Cancer to be abolished from his life.

SHOUT OUT:  Shines, it was great to have you back in the gloom today.  Way to stick it out, modify, and not complain. You are a beast!

 

Thanks for blessing me with your friendships men.  This community, called F3, is something I’ve needed in my life for a long time.

 

 

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