Seaman BD BD

AO: Firehouse

When: 2023-11-14

QIC: Seaman

PAX (4): Better Call Saul, Closets closets closets, Lightweight, Longshanks, Seaman

Preamble:

Longshanks and Lightweight did the pre run.  Longshanks had to leave before the BD, but said he will take the Thanksgiving Day Q.

Warm-O-Rama:

We actually started a couple of minutes early, gave the disclaimer on the fly, then stopped to do some warm up stuff. Moroccan Night Clubs Willy Mays Hays  

The Thang:

I got a ruck and a plate recently, so I wanted us to do some cool things using the ruck to exercise, rather than a walk & talk thing, which is cool too. Yesterday was my 52nd birthday, so for each exercise, we did four sets of 13 reps to get us to 52. Zercher Squats (squat holding the ruck out in front of you) Ruck overhead press Tricep dips on the railing leading to the MTB trails Leg Raises J-Lo's Made it back to the flag with a minute to spare and we held an angry chair

COT:

Prayers for the pax Acceleration Point:  Gratitude turns what we have into enough.

Naked-Man Moleskin:

Let's reach out to the sad clowns and bring them to see how good it is in the gloom.

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