• When: 2019-07-23
  • QIC: Katniss
  • The PAX: ShakeNBake, Alter Boy, Emmy,Ebert, Ranger(R),Hemmingway, Knozit(R),Deadstick (R), Lego(R),Socrates(R),Katniss(QIC,R)

A.P.O.L.L.O 11s

Conditions 75°F, light breeze



Pledge of Allegiance


YHC was surprised by F3MidlandsTour showing up in the Gloom. This rocketed our numbers to new heights.  Just the boost we needed to make it to the moon in celebration of  Apollo 11 (50yr anniversary). Our shovel  flag  didn’t  make it for this mission so we couldn’t  plant our flag.

10,9,8,7,6,5,4,3,2,1 lift off…..

Warm up

Side straddle launches arms overhead  pointed high  like a rocket cone and keep them there , feet SSH movements 4ct IC  to 50 (50th yr anniversary).  Arms OH makes breathing a bit more difficult.

Pick up moon rocks(TTT) 4ct IC Fully erect version.  If you look hard on cadence 3 u could see Uranus.

Imp. Moon walkers 10 slow cadence  each leg is 4 ct balancing is key core stabilization too. Simulated anti gravity motion

“Kneel” Armstrongs . On your  knees 10 ct IC each exercise keep arms up at all times LBAC 10/10, OH claps,Seal claps, OH circles, cherry prickers, Moroccan night clubs

Orbit the parking lot (1 lap)

11s below,  each set then Orbit 1 lap and plank for the 6 before  next 11s set.

A. alt shouldere taps 2ct
Australian snow angels


P. Pickle pointer
Plank jax


O. outlaws to L then R flutter kick position
keep feet together big O circles


L. Lunges R/L


L. LBCs/little baby flutter crunches count.
crunches only


O. One legged burpees L/R(due to time.          this set done as 10 each leg)

Count down rocket squats arms overhead like a rocket cone squat down/count down”3 2 1″ then blast off into a jump squat keep arms OH pointed at all times. Ring of fire 2 4 6 8 etc. All pax keep arms overhead at all times. (Due to time constraints and larger group pax did 1 rep then 2 reps ring of fire style)

Return to earth, mosey to virtual shovel flag.

Count O Rama, name of Rama


Sausage Factory this Thursday, Snakepit  and Ambush converge

Stomp The Swamp 5K at River Bluff High School

Jailbreak 5K

Mission cookout help needed August  9th .


Young man Tyrell, ShakeNBake

Cheers(Shawshank) bosses brother emergency brain surgery

Swanson family  loss of his father

Blindsides family, Maggie dtr.




Psalm 19:1, “The heavens declare the glory of God, and the sky above proclaims His handiwork.”

Meditate on that but enjoy this article  related to this Psalm.


Your brother,