- Workout Date - 12/08/2015
- Q In Charge - Mab Mab
- The PAX - Double Check, Easy Bake, No Bars, Racquet, The Tickler, Elmer, Strange Brew, Retread, Fred, Puma, Nature Boy, Commodore, Noah, Thumper, Obama, Third Base, Look Out Below, Mab Mab (YHC)
- AO -
18 PAX showed up at Golden Strip with some excitement and a little confusion as they realized YHC had the Q. Always good to surprise the PAX, so we jumped right in.
Conditions: 42 and perfectly clear
Warm Up:
35 SSH IC
20 Manholes IC
20 Imperial Walkers IC
Take a lap around main circle
The Main Thang:
Measured by Merkins
10 Superman Merkins and 20 LBCs OYO every minute for 10 minute.
You’ve seen this posted before, but give this a shot. It will be a good measuring workout and you will see your progress. Do it every week/month and see how many you get w/ out struggle. Tough!)
1 Minute Squatty Potty ((squat down and back on heels, elbows between knees)
(aka at Tankyard as Kenya Dumper, but previously known as heel sits)
Advertisement: check out the real Squatty Potty!
Great Christmas idea: https://www.youtube.com/watch?v=YbYWhdLO43Q
Mosey down to the basketball courts.
Escalator Madness OYO
Run length of paved basketball courts (approx 40 yards)
5 Merkins
5 LBC
5 Squats
5 Shoulder Taps (double count)
5 Lunges (double count)
Run length of paved basketball courts
10 Merkins
10LBC
10 Squats
10 Shoulder Taps (double count)
10 Lunges (double count)
Run length of paved basketball courts
15 Merkins
15LBC
15 Squats
15 Shoulder Taps (double count)
15 Lunges (double count)
Run length of paved basketball courts
20 Merkins
20LBC
20 Squats
20 Shoulder Taps (double count)
20 Lunges (double count)
Run length of paved basketball courts
15 Merkins
15LBC
15 Squats
15 Shoulder Taps (double count)
15 Lunges (double count)
Run length of paved basketball courts
10 Merkins
10LBC
10 Squats
10 Shoulder Taps (double count)
10 Lunges (double count)
Run length of paved basketball courts
5 Merkins
5 LBC
5 Squats
5 Shoulder Taps (double count)
5 Lunges (double count)
(if finish early, run back and encourage PAX in the 6)
More Shoulders….
30 Air Presses IC
20 Cherry Pickers IC (arms out)
20 High Cherry Picker IC (arms up)
20 Arm Circles IC
20 Seal Claps IC
Mosey back to meet Mary.
4 MOM
20 Dollys IC
20 Rosalitas IC
20 Flutters IC
COT:
F3 Swamp Rabbit Christmas party this Saturday DECEMBER 12th at Padre’s house- there is a preblast out there. $10 beforehand for adults, kids are free. http://f3nation.com/2015/11/19/2015-swamp-rabbit-christmas-party-pre-blast/
Prayer for Noah’s dad, broke lower leg and got rod put in- for speedy and quick recovery
Prayer for Double Check’s wife- having some health issues and testing done, prayers for healing
Prayer for our nation’s leadership, and for God’s wisdom and conviction to come on all. Pray that our eyes are opened as a community, and we are aware and safe in all surroundings.
Prayers for Walker Phillips. Praying for seizures to continue to slow down- prayers for Nail Pop as he leads his family. Here is the link to his Caring Bridge site: http://www.caringbridge.org/visit/walkerphillips/journal/view/id/5665d714ac7ee9b468cfbfb5?utm_source=JEN&utm_medium=email&utm_campaign=JEN+email&utm_content=visitsite
BOM
After a couple of months away from the Golden Strip, YHC was so glad to come back and visit with old and new PAX alike…Always seem to see new faces anytime I go there. Awesome. These guys with their energy and mumble chatter are always “KEEPING IT CLASSY” and it’s always an honor to lead and workout beside them.You can’t come to this group and not be the better for it. Well done men. God bless and Merry Christmas! Remember the reason for the season!
Mab Mab