PAX: Term Paper, Nabisco, Hermes, Trickle, Amway, Hallmark, Unitard, Life Alert, HGTV, Breezy, Chipper, Water Wings, Francois
PAX (not in Slack): Yogi, Braveheart
FNGs: None
COUNT: 16
Pledge recited and then Pax moseyed to a parking lot for warm ups.
Thang 1: Burp Back Mountain (Partner Exercise)
Partner 1 – Backwards run up hill forward down 3X
Partner 2 – AMRAP Burpees at bottom of hill
Switch when Partner 1 finishes 3rd down hill run
Repeat, but up/down hill 2X and again 1X
Goal was to finish exercise with 100 Burpees completed between the two partners
Next we lined up single file in plank position and proceeded to bear crawl. Pax in back peeled off and did 5 merkins and then ran to the front of the line to lead the bear crawl. This was repeated until all Pax completed 5 merkins and ran to the front of the line.
We did a couple time-sucker exercises before moseying over to the grassy area for (Thang 2) the Super 15 (which subsequently turned into the Super 10). We performed a set of shoulder taps (R/L = 1) and a boat/canoe, repeating increasing by 1 rep each time. Ran pickle after completing the 6th rep and then again after the 9th rep. We did one last round with 10 reps each.
Did a few more time-sucker exercises before heading back to the Flag for a little Mary.
Wrapped up COT with Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in fact you are doing. We build each other up every day during our workouts. We need to carry this mentality throughout our day. Building those up around us helps us all move forward and sometimes that encouragement may be just what that person needs at that point in time.
I appreciate the opportunity to lead such an awesome group of men. Thank you!
Today is a good day to be a great day. Go out and make it happen!