YHC has been attempting to come up with original Q workouts but failed to come up with any original ideas this time. YHC has learned that when that happens just copy someone else good idea. After reviewing several other AO post I found one title, “Walls of Jericho” and copied away.
Warm Up:
Mosey to first parking lot
15 side straddle hop
15 Imperial Walkers
10 Windmills
The Thang
Mosey down the road and up by the gym to make our way down to the pond. Made an attempt to set up base around the flag to provide instruction but soon realized that it was a swampy mess. Moved group over on the track and rectangle up.
PAX would run seven times around the pond. At the start of each lap each PAX would perform the following exercises:
- 10 Merkins
- 10 Donkey kicks
- 10 Big Boy sit ups
- 10 Jump Squats
- 10 Diamond Merkins
During the exercise, several PAX’s said hello to our most regular walker in the gloom and determined that she needed to be provided an F3 name. Now we can properly welcome her each morning with the same amount of joy that she welcomes each one of us. After a few laps and exercise rounds the team agreed that Moonshine would fit nicely. At the next lap, Ronnie and YHC stopped Ruby, introduced ourselves formally and forever named her as Moonshine.
As the PAX finished up the last lap there was one round of Mary with:
- 20 Left over right obliques
- 20 Right over left obliques
Mosey to the stairs by the pond:
- 20 calf raises (both calves)
- 20 left only
- 20 right only
Headed back to the flag but stopped at every other light and did 3 burpess on the way back to the flag.
COT
Prayer Request:
– Sprocket asked for some unspoken needs
– Update on Goat’s trip to Tanzania is going well and prayers for his safe return
Bible Study at Crazy Love on Thursday at 6:30
Saturday run moved from 8:00 AM to 7:00 AM at Oxbo.
-Squeegee-