- QIC: Senator Tressel
- When: 03/15/2017
- Pax: Fish Sticks, Shady, Frat Boy, On the Rocks, Bob the Builder, Straight Up, Donut Hole (FNG)
- Posted In: Pantheon
It was a beautiful day at the Pantheon and eight men (including 1 FNG) met at Tega Cay Elem for another day of fun on the field. Here is what they did:
The Thang:
Light jog around the back of the school and circle up on the field in front:
Abbreviated (for me) COP (all double count cadence):
SSH x 40, Windmill x 15, Morrocan night club x 20, Imperial walker x 20, Wide arm merkin x 10
Close up the circle a little for Tabata.
8 exercises and 8 sets of each exercise. 20 second set, followed by a 10 second rest. The exercises were:
- Carolina Dry Dock
- Rosalita
- Mountain climber
- Squat
- Freddie Mercury
- Jumping Lunges
- Merkins
- Burpees
COT
Naked Man Moleskin
I love F3 in the winter time and was psyched to be out in cold, dry weather this morning. No humidity and 27 degrees is much more appealing than temps over 65 degrees with humid air. You can have that. Had a couple guys show up with no hat (Shady) and (yikes!) no gloves (On the Rocks, I think). I will be checking with them later to see if they had any frostbite (that’s why we disclaim). I had on winter gloves and my fingers (and toes) were numb when we finished.
Tabata is a great workout. Chicken Wing introduced this to me a few years ago. Although you stay in one spot the whole time, the high reps and short rests make it a pretty intense workout. When we got to exercises 6, 7, and 8, there was a lot of huffing and puffing from the Pax, and we all had to gut it out to the finish.
Welcome, FNG, Donut Hole who did a great job today. He hails from Buffalo, NY and works for the Tega Cay Fire Dept. Don’t know how we ended up with that name, but he could do worse.
Everyone put out a great effort and it was my pleasure as always to lead the group.
Announcements/prayers/praises
Keep bringing coin or candy filled eggs to your AO’s this week. Saturday is collection day at WEP between 8:30 and 10.
April 22, Magic Show at St. Paul’s Episcopal Church
April 23, Richard Shelton Run in Pineville (10K/5K/1mi) at the firehouse
Read your newsletter!
Prayers/praises: My apologies, men. I forgot to ask for prayers today.