- Workout Date - 03/23/2015
- Q In Charge - Inspector Gadget
- The PAX - Roid (Welcome Back Kotter), Seal, Cabin Fever, Swift, P squared, Hook and Ladder, Youkillis, Flow Rider (Flo Rida?), Tea Bag, Brown Shorts, Quaker, Keystone, Steamer
- AO -
14 PAX started their week off right with an I.G. beat down at the Powder Keg.. It was a misty, cool morning featuring a very welcomed return for Roid, a Keg Kotter. There are a few more Kotters in Powder Keg land that we need to work on as well.
SSH IC 20
Mountain Climbers IC 20
Windmills IC 15
Goof balls IC 20
Copperhead squats IC 10?
Mosey to storage shelter to get coupons
Calf Raises IC 20
Triceps OYO 20
Overhead Press OYO 20
Squats OYO 20
Pair up: Partner A does 20 Curls while Partner B does Merkins Repeato
Partner A does 20 Tricep Extentions while Partner B does Flutter Repeato
Partner A does 20 Squats while Partner B does Mountain Climbers Repeato
Return coupons and mosey back to parking lot. THERE was Merlot !
Indian run – double applesause around church down through parking lot and back to flags.
Line up at parking lot edge, lowest part:
Lunge to middle
Joe Hendrix up the steps
Run backwards to end
Heels to Heaven
Flutter while YHC gets his recorder/phone
F3 Expansion: Atlanta – April 18, Jacksonville FL – April 25, Asheville in May.
Jackalope is scheduled for May 16. It is a Swamp Rabbit CSAUP that circuits through four AO’s ending at Legacy Park. Watch for more details.
Red, Light and Blue ruck event in April in Greenville.
Seal had 4 PAX for the Special Ops AO last Sunday. Get the word out among guys that can’t or won’t make the morning workouts. It is a running/boot camp workout at 7:00 pm on Sundays.
Exercising patience with family and co-workers is a common topic in COTs lately. Share anything with the PAX that might be helpful. Steamer remarked that eating right and especially getting adequate sleep is shown to reduce stress.
YHC asked that the PAX share not only their problems in COT, but also their achievements (weight loss, good physical,etc.), so that we can all share in those accomplishments.
Devotional Text/App post being coordinated by Hook & Ladder. GroupMe app is helpful but not required. Can just receive a text to receive the daily devotional.
YHC mentioned a charity called Michael’s Way, which helps people get training to find a better job. Spread the word to anyone you know that might benefit. Contact YHC.
Praise for Roid’s church signing a lease today for a new building.
Keystone’s VQ is next Thursday. Come show support for him.