Back and Forth

  • QIC: Fishsticks
  • When: 11/18/16
  • Pax: Chicken Hawk, Mainframe, Witch Hunt, Deacon, Cornhole, Gears, Gecko, Royale, Boeheim, DaVinci, Vinnie, Mr T, NASA, Fishsticks
  • Posted In: The Swamp

Nice crowd out for various forms of exercise (Bootcamp, Ruck, Run).  8 men went on an adventurous route around Rivergate.  After a brief disclaimer, we jogged over to Gander Mountain.  Lots of mumble chatter about the amount of running, but I promised it would get better.

Warm-ups:

SSH x25

Imperial Walker x20

Windmill x15

Various plank stretches

Next, we lined up for the following exercise combinations along the length of Gander Mountain store front:

Leg Lunges / Squats

Reverse Leg Lunges / Leg Lifts

Bear Crawl / Merkins

Crab Walk / LBCs

Reverse Bear Crawl / Carolina Dry Docks

After a couple moments to catch our breath, we jogged back to the Fountain and performed the following exercises:

Derkins x10

Dips x10

Flutter Kicks x10

Rinse and repeat 3 times

We then jogged back to the front of PetSmart.  I heard someone mention “Burpees” so I made a slight modification to the end of the workout.  At each crosswalk, we added 5 burpees to the sprint back to COT.

Announcements:

Read newsletter

Convergence Thanksgiving day at the Ranch

Christmas party, sign up and pay up

Prayers:

Gecko’s church friend’s newborn fighting an intestinal issue

Prayers for the men and their families who have not been out with the Pax

 

Always an honor!

Fishsticks

 

 

 

 

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