15 PAX (8-Track, Aloha, Banks, Beaker, Big Mac, Giggles, Gummi Bear, Jolly, Panhandle, Ralphie, Saga, Sparrow, T-Bone, Tortuga, Zoro) came out on a beautiful fall morning for a Jolly good beatdown.
WOR:
Tappy Taps – in cadence
Arm Circles – in cadence
Side Straddle Hops – in cadence
Michael Phelps – OYO
Leg Stretches – OYO
THANG 1:
We split up into teams of three and set off to work our way around the small loop stopping at each lamp post to complete a couple exercises. Two members of the team would complete the exercises while the third team member ran the half mile loop until he caught back up to his team.
Exercises: started with 10 Merkins and 10 BBSU per person not running. (n-1) x 10. After the first set was complete the Pax lunged to the next lamp post and repeated the exercises doing 20 this time. The exercises remained the same for the entire beat down increasing by 10 each lamp post up to 50 and then decreasing back down to 10.
MOLESKINE:
No quote in particular. Just a reminder to be the best husbands and fathers we can. Your kids really do grow up fast so enjoy each day with them and be present.
COT:
Prayers for Saga’s M and her upcoming MRIs. Prayers for Shiplap’s family and their new addition!
F3 Wheaton 