17 men (6 for Laces Out at 0500 and 11 for Laces In at 0515) posted in the cold wet gloom this morning to get better. After a quick disclaimer with a repeated reminder to modify as necessary and not sue missionaries, YHC took 10 other PAX (10 + YHC makes 11, for those counting) for some mobility work mixed with a little bit of pain.

Warm up mosey zig-zagging through the big parking lot mixed with high knees, butt kickers, and toy soldiers before circling up for the following:

• (Really) low (really) slow squats X 10 in cadence
• Windmills X 10 in cadence
• Hillbilly walkers X 10 in cadence
• Peter Parkers X 10 in cadence

Holding plank after the Peter Parkers, we pushed back into Downward Dog to open up the calves, hamstrings, back, and shoulders, then proceeded with a little yoga series.

• Right leg up for 1-leg downward dog
• Keeping leg up, go to plank, drop to 6”, back to plank, back to downward dog (X 5)
• Swing right leg forward into lunge, then come up into high lunge for thighmasters (X 10 in cadence, a real crowd pleaser)
• Moving through plank then side plank (right arm up), flip over into back plank
• 10 count with right leg up
• 10 count with left leg up
• Flipping to side plank (left arm up) then to plank, bring left leg forward into lunge for more thighmasters (X 10 in cadence)
• Hands down, press back into downward dog with left leg up
• Repeat downward dog/plank/6”/plank/downward dog cycle (X 5) with left leg up
• One final downward dog

Recover and shake it out. Feeling warm and fuzzy, we took up a mosey to the band parking lot for the real fun.

The Thang

Avoiding the cars, two lines of cones were set up 60 yards apart, making a 60 yard x 30 yard rectangle. PAX were to perform suggested (since they’re all suggested, right?) exercises, complete 5 plank circles (names suggested by PAX included “breakdancer” and “pommel horse”), then run at 80% to the other set of cones. Repeat the same exercises, plank circles, and run 60 yards back, completing the lap.

The exercises were:

• Lap 1: broad jump with 5 yard side shuffle, back and forth for 30 yards
• Lap 2: 2 Carolina dry docks, then flip over and do 2 double-count crab cakes, moving laterally 30 yards
• Lap 3: lunge walk for 30 yards with 5 jump squats completed every 10 yards along the way
• Lap 4: bear crawl for 30 yards with 10 LBCs completed every 10 yards along the way

Lacking time to complete lap 5, we ended with 20 burpees OYO and a mosey back to COT to meet up with Laces Out.

Announcements

• Bonsai needs a sub Q for Saturday at Alcatraz, and encouraged the PAX to go to the Fort at WEP anyway because Olive will be there.
• Thanksgiving convergence coming up on Thanksgiving.
• Bring frozen turkeys when you post on the 18^th.
• Beacon is collecting plastic bags to make beds.
• Christmas party December 1.
• “We should really have something like a newsletter that contains all these announcements and goes out at the beginning of the week. That would be really nice.”

Praise and Prayer

• CSPAN noted that 30% of posted PAX were missionaries, which is a praise and a good reminder to pray for missionaries, their ministries, and their families.
• Prayers for Trucker’s family as they deal with two losses in the family.
• Veteran’s Day is Saturday (following Marine Corps birthday on Friday). Praises and prayers for those who have or are serving (and good reminder to reach out to and thank veterans in your life).
• Prayers for families and relationships

This may not have been the most difficult workout ever, but I had fun. I try to incorporate some different skills into all of my Qs to change up from the norm and improve flexibility and mobility and hopefully prevent chronic injury. We may look ridiculous, but you’ll thank me later.

And as always, it’s an honor to get to Q surrounded by a great group of men. Thanks to Lil E for the opportunity, and nice to see Chinito Grande making a cameo during a brief trip Stateside for meetings.

Until next time.

-Jedi