33’s for my M’s 33rd
AO: Gladiator
When: 07/18/2023
QIC: DREAMER
PAX (13): Cheneral, Darkside, Delicious, Macbeth, Mater, Spandex, Speedo, vertigo, WhiteWater, Brownie, Darkside, Chanel
Preamble:
Ya’ll know the drill – let’s mosey
Warm-O-Rama:
QIC led the PAX around the parking lot for a mixture of stretches, bear crawls, broad jumps, shuffles etc. Light stretching before moseying to the baseball area for the main event.
The Thang:
At the baseball concession area, QIC instructed that we’d do a few rounds of a classic fan favorite – Dips & Derkins! Breakdown below – PAX completed 3 rounds!
- 11 Dips, 11 Derkins, & 11 Alpha Ct Step Ups
- Mosey to the bottom of the hill and back
- Wall sit for the 6
Then, since we all love 11’s, the group was instructed to do some big 11’s. PAX were to do 11’s (Jump Squats / Merkins) starting at the bottom of the hill with 1 Jump Squat. At round 3 or 4 (depending on your speed), Q called for a recovery bear crawl or Bernie a full lap of the lower parking lot. PAX continued to press in and get those 11’s done! Ended up being a lot of mosey + some tired muscles.
With 10 minutes to spare, Q called everyone back to the parking lot. Everyone lined up on the parking lots. Q gave instructions to do 1 Burpee, lunge walk 2 parking spaces, do 1 Burpee, and lunge walk back. Each time you get back to the start, increase the # of Burpees by 1. (2 and 2, 3 and 3, etc)
Finally, back to the flag for 2 minutes of high knees in a circle burp. Whew!
COT:
Prayers
- Vertigo – praying through a family situation / adoption possibility
- Speedo – putting down their dog tomorrow
Announcements
- Cheneral – Bible study on Wednesday’s at Cafe O Le at 7am
- Convergence!
- 8/5, 7am start (pre run / pre ruck 6am)
- Downtown Alpharetta
- Ready Mix Quad
- 8/11-8/12 (24hrs)
- Check slack for all details
- Darth Visor CSAUP
- 8/26
Naked-Man Moleskin:
“You turned my wailing into dancing; you removed my sackcloth and clothed me with joy, that my heart may sing your praises and not be silent. Lord my God, I will praise you forever.”
Psalm 30:11-12