Something Old and Something New

10 PAX for The Rock with YHC and a VQ by Howitzer.  Disclaimer disclaimed, then it was on.

 

The Thang

Warm Up with a Run Around Runde

 

COP with:

  • SSH
  • IW
  • Windmills
  • Merkins
  • Mountain Climbers
  • Squats
  • Carolina Dry Docks
  • Moroccan Night Clubs
  • Seal Jacks
  • Plank Series

 

Partner Up for team exercises in the parking lot:

  • 25 Merkins then Backward Run with Sprint back
  • 25 SSH then High Knees out and Butt Kickers back
  • 25 Wide Merkins then Power Skip out and Jog back
  • 25 Donkey Kicks then Hop Right Leg out and Hop Left Leg back
  • 25 Burpees then Broad Jump out and Sprint Back
  • 50 LBC, 25 Diamond Merkins then Shuffle out and back
  • 25 Flutter Kicks, 25 Hello Dolly then Walking Lunge out and back
  • 50 Squats, 25 Merkins then Sprint out and back

 

Proceed to Playground where 1st PAX does Six Pack up and back down while 2nd PAX does a Run Around Runde.  Flapjack.

 

Migrate to baseball field:

  • 1st PAX Peoples Chair, 2nd PAX bear crawls to 2nd base and Jogs back.  Flapjack.
  • 1st PAX BTTW, 2nd PAX sprint to outfield fence and back.  Flapjack.

 

Lap around the field with Shuffle and Karaoke mix.

 

Mosey back to Parking Lot for Bearmuda Triangle.

 

Finish with COP:

  • 50 American Hammers for the Stars
  • 13 Flutters for the Stripes

 

COT

 

NMM:

After a scheduling issue last week where Geronimo picked up my Q, I was glad for the opportunity to lead this morning.  Originally it was a solo Q, but Howitzer answered the call for his VQ… and it was one for the ages.  I knew it was going to be tough when he started barking the cadence loud enough for the neighbors two streets over to hear, but he settled in nicely and humbled the PAX this morning.  He brought some new tricks for the first half and then YHC took over for the second.  Originally planned to have all partner work, but then we had a man down (Cable Guy) with a foot injury, so the PAX were fortunate enough to experience the Bearmuda Triangle.   As an aside, I highly recommend skimming the Exercises Page for all Q’s regardless of experience… always something new there to try.

Finally, big props to Fish Sticks for laying on the EH and getting FNG Bon Jovi out this morning and Aqua Man for laying the EH on #Kotter Pink Slip for the triumphant return.

 

Announcements:

  • Two Convergences this week, Monday 0515 FMHS and Thursday 0600 at The Ranch.
  • Christmas Party Dec 19th, see pre-blast and pay up!
  • The Fort Runners Convergence on Dec 17 at WEP to scout out Joe Davis run, Tempo will be closed
  • Joe Davis Run January 9th
  • Justice League (CAH) on today.  See twitter for details.

 

Prayer Requests:

  • Funhouse going to Columbia on Mission Trip in February.  Appreciate Prayers and Financial Support
  • Let Me Run 5k today
  • Cable Guy’s Foot
  • Trucker’s son and others who have winter sicknesses (Flu/Cold/etc)

 

Honor To Serve.

 

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