Picked up a substi-Q yesterday & glad to give back/pay dues to the country club. Walkie-Talkie brought out FNG FreeFall (works for an elevator company).
Warm-O-Rama:
We did a brief mosey to the best warm-up location in the Alpha Region, overlooking the lake at sunrise under a big flag with a cool breeze. YHC needed a mulligan on the count, but otherwise we knocked out SSH, weedpickers, Windmills, hillbillies, arm circles, and Michael Phelps.
I would have been fine with just chilling on a bench for a while, alas we had work to do.
The Thang:
We went to the parking lot where we started with a Vicious Circle. All PAX Bear Crawled around the center, the last man did 10 burpees in the center, the ran to the front of the line. We all got a turn. Then we did another VC, Crab Walking this time, with the last man doing 30 alpha count Freddy M's, then running to the front.
Next up we used the whole parking lot for a 5 corners escalator. Yes, I always try to add a little extra value, so we all got a bonus corner. We worked our way around the whole lot, adding an exercies at each corner:
-10 LBFC's- only count Crunch
-20 Sumo Squats
-30 Merkins
-40 Bonnie Blairs (single count)
-50 American Hammers (single count)
Things were getting crazy so we needed to de-escalate, working our way back around the lot to the first corner.
With four minutes left on the clock we knocked out the following:
-25 American Hammers (Alpha Count)
-15 Crunchy Frogs
-15 Dying Cockroaches
COT:
Prayer request for Maytag recovering from a few issues and a surgery. Prayers for Nair's team member who lost her dad. Prayers for me as I attempt to EH an old friend while downrange next week.
