13 Lucky Men showed up at the Coop for a Physics Lesson in Kinetic Energy by YHC.

The Problem: It was COLD… 24 degrees cold.  So cold that YHC was rusty on the COP calls to start.

The Solution: Generate heat by being in constant motion.  Spread your wings boys… we’re running.

FNG present, so somewhat more formal disclaimer, then we took off.

The Thang:

Parking Lot Lap with some High Knees and Buttkickers.

Circle up then warmup w/

• SSH x 20
• IW x 15
• Windmill x 10
• MNC x 15
• Crab Rolls x 12

Mosey to practice field for sprints and Burpees (10 per sprint)

• 100 yd
• 200 yd
• 200 yd

Mosey back to top of the lot, then crab walk halfway down, bear crawl remainder

Karaoke to Pull Up Bars for Partner Hills w/

• 2 Pull Up Burpees (Repeat x3)

Mosey down to the wall for Partner Laps around the playground w/

• People’s Chair
• Wall Donkey Kicks
• BTTW

10 Bombjacks OYO (Thanks Cable Guy)

Mosey to top of Parking lot for Ab Lab w/

• LBC x 20
• Freddie Mercury x 12
• Gravediggers x 10 per side

NMM:

The PAX were especially gracious on my rusty VQ for the Coop (even Cable Guy) and everyone kept up well (only 10 counts given were after 200 yd sprint Burpee combos).

Future Q notes:

• Crab Roll is a lot harder to call in cadence than expected.
• Nothing good ever happens on the practice field (Credit: Chicken Hawk)

I’d like to give special props to Lugnut for running with me this morning in the partner work… he outpaced me on the last lap (RESPECT!).  Also good EH by Destiny to get Biscuit out as FNG is subfreezing weather.

I am honored to be allowed to lead and find that I always get more than I give.

Announcements:

Friday at Eternal Church Offices behind Zaxby’s @ 0600: Santini speaking on Finding Purpose in Your Work

Oral Cancer Awareness 5k on Feb 7 in Baxter

Banks Trail Middle School Benefit 5k on Feb 28.

Prayers:

Praise for Spitz’s wife recovering from car accident and prayer for my Sister in Law’s treatment for Cancer.