Tag: Olaf

Fiststix on Q

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It’s been difficult for me to make it over to Quagmire on a consistent basis lately. It use to be my regular Monday morning hangout.  There were several great workout options this morning. It was great to see a good turnout.  After the standard disclaimer, we made our way over to the parking area near Jush Fresh.

COP:  SSHs, imperial walkers, merkins, squats, more merkins, flutters, LBCs

Next, we moseyed to the side of Books A Million for a sidewalk shuffle (plank walk between light poles).  Rinse and Repeat.

More running to the front of vacant Gander Mountain.  We partnered up for a few unique exercises.  The mode of transportation based on the number of hands and feet.

  1.  2 feet, no hands – Partner Carry
  2.  2 feet, 2 hands – Wheelbarrow
  3.  4 legs, no hands – Leg lunges (recovery from wheelbarrow)
  4. 4 hands, 2 feet – one-legged bear crawl

Jedi showed off his skills by walking on his hands….impressive!

Next, we jogged back to Just Fresh for a recovery wall sit while each person ran up and down the stairs.

The final ten minutes were spend running back to Office Depot for 7 minutes of rugby sprints.  We alternated with the following exercises:  CCDs, LBCs, Flutters, Calf Raises, Merkins.

Great job by all! We covered over 2.5 miles this morning.

Prayers:

Healing for family and friends suffering from illnesses

Families in Texas

 

 

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1

Of Relays and Dance Parties

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Truth be told, YHC is losing his mind.

When I was asked to Q at the Deep for the return of the 0630 launch, my first thought was, “Hey! That AO is at a school. I don’t normally post at schools. I should do something to commemorate that.” Forget the fact that the majority of our AOs are at schools. That’s irrelevant. But, it does set us up for the dumb ideas that followed…

My memories of middle school in May involve basically two things: Field Day and the end-of-the-year dance. So, to harken back to the days of old, that became our theme for today. Twelve PAX (including one FNG) joined YHC for a baker’s dozen at Oakridge Middle. Here’s what we did (kinda):

Warm-up

Mosey around to the back of the school for our “field day” warm-up. Split into two teams for four relays:

  • Sprint (i.e., the basic relay)
  • Bear crawl
  • Broad jumps
  • Crab walks

That got our heart rates up and ready for the dance party. We moseyed back around to the front of the school for the fun to really begin.

The Thang

When I think of middle school dances, I think of songs you can’t really dance to, weird mixes, and lots of wallflower moments. So, we relived my childhood. Six songs. Wallflower between (people’s chair or balls to the wall each time). Today’s playlist:

  • Jukebox Hero – SSHs (slow and fast to match the music) during the verses, Rock Star jumps during the chorus/refrain/hook
  • I’m Gonna Be (500 Miles) – Imperial Squat Walkers during the verses, bear crawl and crawl bear during the “well I would walk” segments, and donkey kicks during the “da da da da” parts. You know what I’m talking about, because you’re singing it in your head.
  • The Middle – LBCs during the verses, flutters during the refrain, and some Freddie Mercuries during the bridge/interlude/guitar solo
  • Smooth Criminal – Plank jacks during the verses and a merkin for every “okay” (“Annie just freaking answer him already!”)
  • Sorry – Hold boat throughout, dropping down and completing one V-up for every “sorry”
  • The Devil Went Down to Georgia – curb dips during the “singing,” crab cakes during the musical interludes/fiddle or guitar solos
  • I Will Survive – lateral plank walks with merkins during the refrain (longest version of this song ever, but the brief rain made it a little more manageable)

We actually left out the song with the burpees. That’ll be reserved for the next dance party.

Quick mosey back to COT.

No earth-shattering announcements that can’t be found in the newsletter, so read your newsletter. Prayers for teachers (and students and parents) as school wraps up, and for Whopper in his job search/potential promotion. Late request added for the shooting that happened down in Texas.

Cofeeteria at Dunkin because it’s cheaper (in many aspects of the word).

As for the (somehow now infamous) FNG naming, well, that story can be saved for a verbal diarrhea run with Q*bert. You’ll also want to ask Cha Ching about his comment regarding the arrival of “Mr. Wood.” Um…………

I appreciate everybody participating in the stupidness of this morning. I wanted it to be fun and different. I think that happened. Thanks to Shakespeare for the opportunity to lead, for changing the launch time to 0630, and for the speaker to blast the music.

-Jedi

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Tires, sledgehammers, dumbbells and ropes

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I saw that Royale was on Q once again so I decided to step up and steal the Q from him, great opportunity to lead a group of 19 PAX that decided to get better. Jedi, Olaf and Cha-Ching went for a pre run unaware of the beat down that was planned staring at 5:15.

Quick disclaimer  and welcomed one FNG (Hawkeye)

We started the warm up with a 2 minute run around the parking lot and then circled up for the following:

20 Windmills

20 LBC’s

20 side straddle hops

10 worst merkin ever, non stop from werkin to merkin to derkin

We moseyed to the boat-trailer parking lot  for the real thing, quick explanation of the workout, we had 4 station/corner setup,  we split into groups 1 to 4 and one group went to each corner, from station  1 to 2 and 3 to 4 we run, from station 2 to 3 and 4 to 1 we bear crawled, exercises were listed as follow:

STATION 1

-> 15 big boy sit ups

-> 20 rosalitas

-> 30 Sledgehammer swings (15 each side)

-> 30 Heel Touches SC

-> 30 Dying Cockroach SC

STATION 2

-> 10 two hand triceps ext

-> 15 two hand biceps curls

-> 25 dumbbell swing

-> 30 Makhtar N’Diayes

-> 50 Carolina drydocks

STATION 3

-> 10  Tire flips

-> 15  Low slow squats IC

-> 20 lateral lunges  (10 each side)

-> 30 jump squats

-> 50 calf raises

STATION 4

-> 10 diamond merkins

-> 15 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 plank jacks

-> 50 Shoulder taps

Each group was able to complete 7 stations (one full round of all 4 station plus 3 stations depending on the order each group started), timing was of the essence, first full round was completed in about 17 minutes (26 minutes into the workout) but exhaustion sat in and second round took longer, everyone pushed themselves hard and that “extra 40%” effort was burned during the second round.

With 2 minutes to spare we sprint back to COT for announcements, prayers and praises.

Welcome back Brickhouse and FNG Hawkeye!!

Tinsel out…

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Where is Spring??

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18 Men showed up on a very chilly April morning. The pre-ruck was very well attended, and the ruck portion was being Q’ed by Olaf and there seemed to be several implements of torcher that were assembled for the rucking PAX to carry around.  5:15 came and the disclaimer was given(in spirit if not actually) and the entire group was challenged to begin thinking of prayers that needed to be shared at COT. No prayers for your neighbors sick cat, what do YOU need your brothers to know and pray for in your life?  With that the Ruckers were dismissed and the rest of us circled up for some COP.  SSH, IW, Squats, on your side for some hip flexing and strengthening – Jane Fonda – Leg Circles forward and reverse, back kicks.  All on your side 5 count then flip sides. Strong loose hips are key to injury prevention.  Mosey to lay out the cones for a 5 corner workout tour around the Golden Corral. 1st cone at the bottom of the hill(10 Bomb Jacks) Cone #2 at the top of the hill(20 LBC) Cone 3 around Auto Parts and Oil change(10 CDD) 4th cone at COT(15 Squats) Cone 5 at Dominos(15 Merkins) You vs You workout, you choose how fast you want to push it, how hard you want to work.  The PAX did awesome, everyone finished at least 4 full laps and a few did 4 plus, Mileage count was over 3 miles, pretty strong for a 45 minute boot camp.  Final mosey to COT

Announcements – Strawberry Fields, Guidance & CAH, Bonsai has Beyond next Tuesday at GC

Prayers & Praises – Continued prayers for Badger – Prayers for patience and wisdom with young kids(especially boys), Prayers for healing for the young kids in our community growing up in dysfunctional or non-existent homes, prayers for patience and energy to continue dealing with the racial injustices that many of us don’t want to admit exist.  I appreciated the hearts of the men who shared this morning, and challenge the PAX to press into being vulnerable with our real struggles and needs so that we can properly car for each other.

 

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4 Corners . . . with some “Elders”

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I will keep this backblast shorter, but I will say it was a lot of fun today at the Pantheon! Thanks to Fishsticks for letting me Q.

Some Pre-work:

1 group of runners headed out to who knows where at 4:45.

Fishsticks and I did some extra ab work that I call high octane abs. It hurt.

Disclosure given. Lots and lots and lots of chatter. Completely dark. Did I mention there was lots of chatter?

Short mosey to the lighted area for a different dynamic stretching workout after some high knees and butt kickers.

Some confused minds about what we were doing since very few had done this style of warm-up before (~8 exercises). Eventually I shifted to some traditional SSHs and the crowd went wild. It was like the PAXs’ bodies woke up.

At this point I inconveniently forgot a few demos of a few of the exercises to come for the main event.

The Thang:

We broke up into 4 teams of 5 and went to each respective corner on the soccer field. Fortunately, it was not very muddy.

I’d tell you the 20 different (and difficult) exercises that we did, but  . . . that means I’d have to type them out right now and I feel lazy after a long day of work. So if you are reading this, feel free to retweet it and comment what your favorite one was even if you don’t know the name of it. We did do Tunnel of Love and People’s Carry between cones.

I had a second round prepared, but, oh well, . . . time slipped away from us. Beware of next time. Round 2 was scheduled to be harder.

COT: Main Announcements: Convergence coming up; Praises: Lutefish’s daughter rocked it; Prayer: let’s continue to pray for children going through difficult times and Badger and his family.

Thanks to everyone, including the “Elders” for their hard work today!

Lastly, I think I missed one of you on the list. So sorry. My memory can only remember 19 out of 20 without a recording. Feel free to identify yourself.

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Motivation Monday @ Quagmire: by Shakespeare

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I had the honor of leading 7 men (1 FNG!) this morning at Quagmire.  The drive in was a bit of a shock as rain drizzled down the entire way.  According to the weather report, rain was supposed to start a bit later in the morning.  I wasn’t much worried about the rain for the workout, but more that some of my writing on paper would smear off and make it a bit harder for us to read the writing on my cornhole bags (more on that later).  But, the Big Man Upstairs was nice enough to get rid of the drizzle and save the smearing for another day.  Note to self: always use ziplock bags… no matter the weather report.

Warmup:

Begin at COT with disclaimer for our FNG and started with some light stretching.  After a day of rest on Sunday (I’m sure many were in the same boat) some light stretching definitely helped to loosen the body up for the work we were about to do.

  • Mosey around Home Depot to Target Parking Lot.
  • Circle up and completed following routine…
  • SSH x20
  • Imperial Walker x10
  • Hillbilly Walker x10
  • Moroccan Night Club x20
  • Mountain Climbers x15
  • Parker Peters x10
  • Merkins x10
  • Honeymooner/Downward Dog x2
  • Warm-up Over… mosey over to Foutain

The Thang:

1st)  Find a bench. Completed the following routine twice….

  • Step Ups x10 each leg OYO
  • 1 Legged Lunges x10 each leg OYO
  • Tricep Dips x10 double count (in cadence)
  • Derkins x10 double count (in cadence)

2nd)  Partner up.  Four Corners with partner.  Exercises written on notecards, duct-taped to cornhole bags (needed something that wouldn’t fly away in the wind… total MacGyver move on my part).  All groups start in center with 5 burpees, run to a corner of the businesses around us.  After completing a corner, return to center for another 5 burpees.  Wash, rinse, repeat until all 4 corners were completed with 25 burpees.  Corner exercises as followed:

  • 50 Seal Jacks (double count)
  • 30 Wide Arm Merkins
  • 50 Flutter Kicks (double count)
  • 50 American Hammers (double count)

3rd) Mosey back over near COT to drop of cornhole bags and find some wall.  Completed the following exercises with same partners.

  1. Partner A) People’s Chair until Partner B) completes 25 squats… switch positions… x 2 (two People’s Chair per partner/50 squats each)
  2. Partner A)BTTW until Partner B)completes 20 Carolina Dry Docks… switch positions… x 2 (two BTTW per partner/40 CDD each)
  3. Bonus Set w/ extra time!  Partner A) People’s Chair until Partner B) completes 20 Monkey Humpers… switch positions… x 2 (two People’s Chair per partner/40 Humpers)

Mosey back to COT

Name-O-Rama followed by the naming of our FNG… Welcome Kenny G!

Announcements:

  • Read your newsletter. Carolina Beer Temple Tuesday!
  • Strawberry Festival, Operation Sweettooth 8K, Whetstone, the usual.

Praise/Prayers:

  • Students/teachers returning to school following Spring Break.
  • Lutefisk’s mother, praise for making into town for Easter, prayers for continued healing as she continues her fight.
  • MOAB for upcoming job interviews this week.
  • NASA… him and the M’s anniversary. (Congrats!)

Takeaways:

  • Thanks DaVinci for the opportunity to Q!  Enjoyed coming up with this routine… hope that the BackBlast isn’t too long (it probably is… my bad guys).  I wanted to push myself with a tough workout to get the week started off on a great note.  I knew going into this one I was going to have to reach deep; the adrenaline from the Q sure helped!  All in all, everyone tallied a couple miles of running in addition to some high numbers of leg, shoulder, and core exercises.
  • Getting close to my 1-year F3 anniversary, I finally got the chance to name my first FNG… looking forward to getting more opportunities to do that!
  • P.S.- Cornhole bags really do work to write down exercises.  DaVinci gave me kudos for the last minute idea.  The next prototype might need a little work in the event that it rains!

-Shakespeare

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Risking it All and Going Beyond

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Better conditions led to 14 PAX posting at Golden Corral for this week’s edition of BEYOND. Turnout was improved in part because Rad cancelled the ruck workout, encouraging the usual ruckers to join the fun, while he bailed and went yogging at Sea Legs instead.

After Copperfield gave the disclaimer, the 14 BEYONDers took off for a short mosey around the perimeter of the main parking lot, incorporating butt kickers, high knees, toy soldiers, toe walks, and heel walks. We then lined up at the shovel flags (we had three…I don’t know where the third came from…) and did 10 merkins at the island, jog to the next island, 10 more merkins, etc. for a total of 40 merkins. This was followed by a short mosey to the HT loading docks for some final warming up. (Note for GC Q’s – people drive like MANIACS behind HT, so keep the PAX out of the main roadway if possible.)

Brief COP included 10 windmills, 10 low slow squats on our toes (in relevé, if you will), then a couple yoga lunge stretches on each leg. Then partner up and jog around to the HT wall facing the six of O – O – O – O’Reilly for the Thang.

The workout sets were generally done in Stand By Your Man style, with one PAX performing the prescribed reps of some form of merkin while the other does some other exercise, then switch places until all merkin reps completed. Once done, run around oil change place and O’Reilly and back to the HT wall with your partner. Pretty simple…ish…

Let’s get going.

The original plan was to build this week’s message off of what was covered at BEYOND last week, but that had to be modified when we had only three last week and fourteen this week. So, we started with some quick catch-up. If you want a recap of last week, check out that backblast. Main point to remember for today: dig deep and determine your purpose, as this will give a filter through which to handle today’s questions.

Living with purpose inherently involves risk.

During this first set, discuss with your partner how you would define “risk.”

Set 1: Breakdancer merkins (20-16-12-8 reps each) while partner does Rockette Chair (People’s Chair with alternating leg kicks)

Plank it up for the six, then hold it while we chat (with rotation to side, reverse plank, and other side).

Risk can have a variety of definitions, but generally it is an action that exposes you or somebody else to the possibility of harm or loss. We all face risks every day, from driving to relationships. Some risks are bigger than others, but we live lives of risk. Taking risks is necessary for growth and gain, in work and in life. Without some level of risk, we won’t get better.

Risk and sacrifice are different, but related.

During this set, discuss with your partner how you would define “sacrifice.”

Set 2: Mike Tysons (15-15-15-15 reps each) while partner does BTTW (with shoulder taps for the brave).

People’s Chair for the six, then stay for the talk.

Sacrifice is the act of giving up something you want to keep in order to get or do something else (and potentially better). You could say that sacrifice is the realization of the potential loss involved in the risk. Sacrifice has an intentional, willful component to it – you choose to give something up, whether under compulsion or not. Today, most of us sacrificed more sleep to post (thanks for that!), and in doing so also took the risk of maybe getting a good workout, maybe making our day a bit rougher because our arms won’t work after, etc. Silly example for an obvious point.

Personal examples of risk and sacrifice.

During this set, discuss a current or recent example of risk or sacrifice in your life.

Set 3: Pseudo Planche merkins (15-15-15 reps each) while partner does breakdancer. It’s like the breakdancer merkin, but without the merkin, a little more jumpy, and ideally a bit faster.

Return and breathe while waiting for the six, then for the talk.

An easy example of sacrifice in my life was giving up our life in Africa to return to the US. Again, for more on this, refer to last week’s backblast. But for the risk component, there were two risks that weighed heavily on our last year in Africa and played into our decision to return. The first was our son’s health. He was premature and had some health issues that went with it. He also began having seizures while we still lived overseas. As a father, was I willing to risk his health to continue living and working in Zambia? Then, we wanted more kids, but my wife is a high-risk pregnancy, and we lived in a place where premature babies die more than they survive, and maternal mortality is high as well. These risks paired with other circumstances played into our decision to return, giving up our identities, our home, our relationships, etc.

Much of the reason for me wanting to talk about all this today stems from a conversation with Cha Ching and Olaf from several months ago. They may not remember it, but it has stuck with me ever since. We were talking about the new security training I’m helping develop for our new workers, and there are three main questions that come out of this training. These questions are what I want to leave with everybody today (with one more set thrown in for good measure).

The first two questions to consider:

How much am I willing to risk in order to achieve my purpose? (This makes more sense if you spend the time determining your purpose.)

What, if anything, would be an unnecessary level of risk or a risk that would actually hinder accomplishment of your purpose?

No need to answer the questions this time, as they take time to really work through.

Set 4: Battering rams (drop to six inches, then, using your arms and not your feet, thrust your torso forward so your hands end up between ribs and hips; 20-20-20 reps each) while partner does Monkey Humpers. For some, this proved to be a somewhat inappropriate combination of moves. #badplanning #somethingsyoucantunhear

Pressed for time, we gathered following the run around the buildings for the final point. I actually left out two full sets, but I don’t think anybody’s arms are particularly missing them (see below for what we missed).

The final question to ponder: Do I believe strongly enough in my purpose that I’m willing to sacrifice everything for it?

Simply put, are you willing to die to achieve your purpose? Fourteen years ago, my answer would have been a lot different. But now, with a wife and children, I hesitate. If I know that they will be taken care of, then I’d probably be willing to die. But what if the tables were turned? Would I be so committed to my purpose, to my faith, that I’d be willing to sacrifice my family? I’ve never been in that situation, so I don’t know. But this is a reality faced by many in other parts of the world. For some, it’s a daily reality, being faced with the possibility of losing everything for what they believe.

What would you do? Do you have a commitment to something that is so strong that you’re willing to sacrifice everything for it, even your family?

Time never seems sufficient to cover the topic, but discussion doesn’t need to end when the workout does.

We ended there and ran back to COT to meet up with the bootcampers.

Announcements

  • Deacon reminded us of the opportunities in the Paradise community, with the reading program on Mondays and Wednesdays and G-Fit on Saturdays. Take a risk and make an impact in the community.

Prayers and Praises

  • Pray for those involved with the Palmetto 200 this weekend.
  • Keep praying for our wives and kids.
  • Pray for those with mental health issues and the practitioners who care for them. Specifically, pray for Copperfield’s M as she deals with some very difficult situations.
  • Bolt’s neighbor passed away last week. Pray for this man’s family and friends and others who are dealing with this loss.
  • Prayers for one of Decibel’s employee’s dad, who is in the hospital.
  • Bonsai and his wife are praying about a few things right now; prayers for wisdom and discernment as they consider some options.
  • Deacon has a friend with serious health concerns. Prayers for him as he seeks care at Mayo.
  • Praises for F3 and the impact it has had on our lives.

It was an honor to get to lead this group, and I really appreciate Maximus pushing me to do two BEYOND Qs in a row. If you haven’t had opportunity to do this yet, talk to him. Whether or not the other PAX benefit from the message you bring, your life will be changed by working through the material in preparation to lead. Definitely worth it. And I’m happy to not do it again for a while.

-Jedi

Missed sets

For those wondering what we missed for lack of time, the remaining sets were:

Set 5: one-arm merkins (16-12-8 reps each) while partner does bomb jacks.

Set 6: Scorpion merkins (16-12-8 reps each) while partner does jump squats.

You’re welcome.

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7

Tires and props at the deep

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Thankful for the opportunity to lead a one hour Q at the Deep, 16 PAX decided to get better in a perfect weather saturday morning. Some PAX pre run not knowing what was coming.

Quick disclaimer  and welcomed one FNG (Cosmo)

We started the warm up with a 2 minute run around the parking lot, circled up and started with the following in cadence:

20 Windmills

20 Low slow squats

20 Moroccan Night Clubs

10 diamond merkins

10 wide arm merkins

20 regular merkins (lots of mumble chatter here, not sure if PAX were complaining about the merkins)

THE THANG:

Quick explanation of the workout, we had 4 station/corner setup,  we split into groups 1 to 4 and one group went to each corner, a lap around the parking lot was the “resting” time between stations.

  • First  Corner: (sledgehammers and tire)

10 rosalitas

15 big boy sit ups

20 Sledgehammer swings (10 each side)

25 American hammer (one side count)

  • Second Corner: (dumbbells)

10 two arm triceps extension

15 two arm biceps curls

25 triceps dips

30 Carolina drydocks

  • Third Corner: (large tractor tire)

5  Tire flips

10  Deep squats

20 lunges (10 each side)

30 calf raises

  • Fourth Corner: (battle rope)

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave

With about 32 minutes into the workout we moseyed to the hill behind the baseball field, we bare crawled to the top and crawl bear to the bottom with 5 burpees at the top, rinse and repeat 2 times, our FNG Cosmo was feeling the merlot coming out but luckily he recovered. We run one more time to the top of the hill and grabbed a curb for some triceps dips and a needed 10 count recovery time. We moseyed down the hill and a wall crossed our pat so we people chaired while each PAX did 5 monkey humpers starting from the ends working our way to the middle of the crowd, we did a quick recover followed by balls to the wall while each PAX did 3 burpees starting from each end towards the middle, not sure why Flux’s face was so red (he was in the middle of the pack)  with about 10 minutes left we moseyed back to COT and circled up for some ABS work, clockwise each PAX  chose their favorite exercise for 10 reps each,  great way to finish the workout.

We did a headcount and namearama, we welcomed FNG Cosmo and a 4 year F3 veteran Olaf who moved from Lake Norman to our area.

We prayed for our families, our kids, our jobs and were thankful for our F3 community and the support and strength that brings to our lives.

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4

The Green Monster

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There were 7 on a wet, rainy, spring-forward Monday morning in Lake Wylie including 5 fresh faces that didn’t post during the 1st recon.

I had been planning on tackling this HUGE hill next to the ball field at Crowder’s Creek.  After looking at the weather over the weekend and knowing the hill would be a muddy mess, I thought about calling an Omaha, but decided against it.  The harder and more miserable the better the gains right?

We circled up after a quick-and-groggy disclaimer and moseyed our way towards the back of the school w/some active running along that way that included some Toy Soldiers and Karaoke’s.  After getting close to our destination we circled up for some warm-ups that included a random number of the following:

  • SSH’s
  • Moroccan Night Clubs
  • Windmills
  • Peter Parkers
  • Parker Peters
  • Plank Jacks

The Thang

The plan was simple, get to the massive hill and go up and down it as many times as we can in varying ways.  For the cherry, I thought we would keep count by doing a burpee for each new time we went up & down the hill.

  • To see what we were dealing with I thought we would start with a nice mosey up & down the hill.  x1 Burpee at the bottom.
  • Sprint up/down.  x2 Burpee’s at the bottom.

I appreciated Cornerstones “Clockwork Merkin’s at the Abyss Wednesday, so I thought we would take a “breather” and do this exercise again.  The hill really makes it interesting.  We did 6 Merkins IC at 12, 3, 6, and 9o’clock.

  • Back to the hill… Bear Crawl up, Bear Crawl down.  x3 Burpees
  • NUR up the hill, NUR down the hill. x4 Burpees
  • Crawl Bear up, Crawl Bear down. x5 Burpees.
  • Grab a partner and Wheelbarrow Walk up and back down. x6 Burpees.
  • BONUS, sprint up and down. NO BURPEES!
  • Crab Walk up, Crab Walk down. x7 Burpees.
  • Partner Carry up, but not on the way down.  To slippy. x8 Burpees.

We had about 7 minutes left and needed 4-5 to make it back to CoT.  I asked the PAX if they wanted to do 1 more climb or mosey back for some Ablab.  Unsurprisingly they picked Ablab…

We moseyed back with 3 minutes to spare.  PEG, Whopper, and Q-Bert called out some exercises; Freddies, Freddy-has-a-fat-girlfriend (4-count Freddie with a crunch in position 3), and Crunchy Frog respectively to fill up the rest of the time.

CoT

Included Name-o-Rama, Announcements, Praises, and Prayers in random order (because the time jump left me pretty dazed and confused this AM).

This AO will be official and named next week!

Prayers for my M’s grandmother as she passes.  We are praying for a peaceful exit to go and be with God.

Praises to Homebrew and his EH from the week before ICE T, for getting together to support the homeless every other Saturday.  What a great cause!

Until next time….

-Flux

https://twitter.com/twitter/statuses/973146529430056960

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