- When: 04/20/15
- QIC: Moses and Mellow Johnny
- Pax: Bookworm (RESPECT), Charlie Brown (RESPECT), Coach K, Cousin IT, Dynomite, Hokie, King Pin (RESPECT), Lightbulb (2.0), Mellow Johnny, Moses (RESPECT-moved), Papa Smurf, Popeye, Sanka (moved), Shrimp (RESPECT), Steamy
- FNGs|Visiting Pax: FNG - Bookworm
I left my neighborhood and was greeted by the cops warning me of high water on the bridge. I was thinking we might have to incorporate swimming in the backblast today. 15 PAX posted this morning with one FNG. After we greeted each other it was time for Moses to take the Q.
Warmup
SSH -IC
Good Mornings -IC
Trunk Twists – IC
Stretching OYO
Thang
Jog around circle and performed the following exercises at each light pole (About 30 to 40 yards apart)
- 30 squats
- 30 lunges (R&L = one)
- 30 Mtn Climbers (R&L = one)
Run to picnic table and perform the following:
- 30 dips
- 30 derkins
- 30 merkins
Run to the circle near the baseball fields
Mellow Johnny then took over Q for the second half. Mellow was nursing a right foot injury from our ultimate football competition on Friday but wouldn’t miss the opportunity to Co-Q with Moses.
Jog from the circle to the 4 corners set up in the only dry area of the park.
4 corner escalator
1st Cone – 10 werkins
Run to second cone
2nd Cone – 10 werkins, 20 Carolina dry dock
Frankenstein to third cone
3rd Cone – 10 werkins, 20 Carolina dry dock, 30 Floyd Mayweather
Run to 4th cone
4th Cone – 10 werkins, 20 Carolina dry dock, 30 Floyd Mayweather and 40 one legged Burpees
Plank till all PAX complete.
Jogged to the baseball fields while performing bear crawls anytime we crossed pavement.
Along the wall we performed jump ups on the wall for a 10 count
Jogged back to the Flag while performing bear crawls anytime we crossed pavement.
Circle of Mary
We welcomed Dyn-o-mite back by bringing him in the circle to lead an ab exercise
Dyn-o-mite – WWI situps – IC
Light Bulb – American Hammer or Gazelle Favorite -IC
Moses – Squishy Frog (Moses original)
Mellow Johnny – Low Plank to High Plank
COT/Moleskin
Moses does count off (15 PAX) including a FNG (Book Worm) and Nameorama
The final verdict was in to move MWF workouts to 5:30am – 6:15am to be consistent with Tuesday and Thursday.
Prayer request for various injuries and for new addition already born (Grammar) and future ones on the way.
Moses closed us out in prayer.
Hokie still looking for a Q on Wednesday
Mellow Johnny will need a Q for Next Monday