Finally had a fairly decent morning with the weather. Cold-Cut, Patch and YHC for a little EC Ruck action at 0440. Got back to the AO a little before 5:30 and for a few minutes, thought it would just be the three of us but the PAX started rolling in a few minutes later.  A total of 8 PAX circled up for the beatdown. YHC informed the PAX that there would not be much running but because of that we were going to really focus on arms and upper body today. It seemed that most PAX were happy to hear that but definitely that mood changed during the workout. Short disclaimer was given and we were off…

Warm up

Good Mornings x 11 IC

SSH x 11 IC

Arm Circles (both directions/small and big) x 5 IC each

Michael Phelps x 11 IC

The Riddler x 11 IC

The Thang

Took a brief mosey over to the circle benches in front of the stadium for “360 of Merkins.” Starting at one location on one side of the bench, perform derkins. After one derkin, rotate one shoulder width to your right. Once you get to the end of the bench, lunge to the next bench and on that side, PAX performed Erkins. Lunge back to original bench and perform derkins until you get back to your original starting spot.

Moseyed over to Minges Meadows. Starting at one end, Bear Crawl to the other end. At that end, perform 20 merkins. Next, crab walk to the other end and at that end, perform 40 squats. Lunge back to the other end and perform 60 hallelujahs.

Mosey over to the tennis courts for some 4 corners.

Corner 1- 5 Burpees

Corner 2- 10 Catalina Wine Mixers

Corner 3- 15 Ski Ab Merkins

Corner 4- 20 Diamond Merkins

We would fine and repeat the 4 corners fun but this time, PAX choice on the exercises (still focusing on arms and upper body);

Corner 1- 5 Good Morning Merkins (Patch)

Corner 2- 10 Carolina Dry Docks (Duff)

Corner 3- 15 Michael Phelps (Southern Fried)

Corner 4- 20 Hallelujahs (O-Town)

Moseyed over to the tunnel of love. People’s Chair with a 10 count each PAX. BTTW with a 5 count each PAX. Last but not least, chicken peckers, led by Patch.

Moseyed over to the pirate statue. Performed 25 Erkins, then 25 LBCs. Performed 25 Derkins, then 25 more LBCs.

With about 5min left, went back to the flag to focus on more arms. Each PAX would choose an arm/upper body exercise and performed it with a 10 count. Everyone followed directions with the exception of 10 Nails who insisted SSHs dealt with the arms ;) Hit 6:15 so back to the flag…

Prayer Requests

– Patch’s 2.0 and her last 3 weeks of college

– Our nation

– Injured and sick PAX

– Cold-Cut trying to sell a condo

– College exams coming up for all college students

– Duff’s father

– Corbett Williams’ father

Announcements

– Cold-Cut with a triple Q next week; Tuesday, Wednesday and Thursday

– Skynard has the Q at 116 on Saturday

Moleskin

Really wanted to push the PAX today and they all crushed it. It’s really important to visit all the AOs that F3ENC has to offer and not just get comfortable at a certain AO. These AOs all offer a different look/feel so the exercises and themes are always changing plus it’s a great way to meet different PAX. All these AOs can push you as it is up to you to see have far you want to be pushed. With the PAX support, we can all get the very most out of each workout. Until next time…

Stabler Out!

 

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