Fillin in

Preamble:

Sometimes life is heavy. It can weigh us down with schedules, family, work stress, and sometimes the loss of a loved one.  This week YHC threw together a fill-in Q duty for Humperdinck, who experienced a loss in his family.  I appreciate my new friend and F3 brother, Humperdinck, and we missed him a great deal today.  Our hearts go out to him and his fam.

Warm-O-Rama:

SSH, Abe Vigoda, Windmills, Week Pickers, Copperhead Squat, Overhead Clap, Air Press, Michael Phelps

The Thang:

The Impossible Mile (Actually 1.2 miles): with Partners

Lap 1 (0.3 mile)

150 Merkins – split how you like with your partner

Lap 2 

150 Squats – same deal

Lap 3 

100 Burpees – same deal

Lap 4 

Wheel of Fire

One PAX goes to the center of a PAX circle.  While the PAX in the center completes 10 Angle Grinders (single count), then next PAX up.  The waiting circle completes exercises in cadence.  The focus in the circle was shoulders and arms consisting of 4 count of each:

Fwd Arm Circles, Rev Arm Circles, Seal Claps, O/H Claps, Moroccan Night Club, Chinook, Front Raises, O/H Press, Albatross Wings, 45 Deg Hold 

…and time.

COT:

Prayer: Humperdinck and his family grieving their loss, NPCC 6th Grade Camp, TS surgery

Announcements: Rugby, Darth Visor, No Longer Bound BD and breakfast on 9/23/23