Rustys last Q before 22

Preamble:

A moist, but otherwise delightful December morning.  59 degrees.  Let’s go!

Warm-O-Rama:

SSH x 12

Toy Soldier x 10

Monkey Humpers x 10

Went for a larger-than-normal mosey to loosen up a bit after the holiday.

The Thang:

To Guns N’Roses smash hit “Sweet Child O’Mine”, we will do alot of core work.  To the main riff (that opens the song), every time the PAX hears that, they do a big boy sit-up.  Throughout the song, I’ll call out the exercise to do during the rest of the song.  We started with flutter kicks, went to American Hammers, LBCs, then Freddy Mercury’s until the song ended.

PAX grabbed their cinder and moved to a different part of the parking lot (where there is a straight path to run, in front of the school).  At one end, the PAX are to do merkins.  At the other end (where their block is located), the are to do swings.  The rep count for each is 30, 25, 20, 15, 10.  Run in between.

After completing that, rinse and repeat the rep count and running between.  The exercises changed to Stone Mountains and Rows w/the cinder.

We then carried our cinders back to the flag, where we did the following:

20 reps in each set w/cinder block; 2 sets; run a lap around the parking lot after each set:

• Bicep Curls
• Good Mornings
• Bow Ties
• Skull Crushers

Second round –

20 reps in each set w/cinder block; 2 sets; run a lap around the parking lot after each set:

• Thrusters
• Overhead Press
• Chest Press
• Forward Lunge

We ran out of time to complete the second round.

COT:

Praise for The Burn.  He had a great time with family, specifically with his 15-year old daughter.  He had a proud dad moment with her changing a tire for a car full of kids.  She was the only one that knew how to do it.  Kudos to her dad, who taught her years before (the Burn)!

Prayers for Sprocket’s friend (John Stewart) who’s battling health issues and No-See-Ums friend, who just entered in remission as she’s battled Leukemia.

Prayers for Ponyboy’s wife, who is coming closer to delivering their 3rd child.

Announcement was there will now be a Saturday Ruck option.

Naked-Man Moleskin:

Good work this morning fellas.  We started out not using the cinder much, but by the time we were done, I think most were sick of the cinder.  Had a good time at Scooters grabbing some java.