CAN WE RUN SOME MORE PLEASE???

CONDITIONS:  76 Degrees, 88% Humidity (Pure Thick Gloom)

32 PAX posted at Shawshank this morning for YHC’s VQ. Some of them were expecting to run a lot. Some of them were wrong.  That’s what 4:54 is for!

DISCLAIMER 

BOM

THE THANG:

MOSEY TO FIELD
COP:
20 WINDMILLS IC
10 RELEASE MERKINS IC
10 BURPEES W/ 5 PLANKS – AFAP-
25 SEAL JACKS
25 FLUTTER KICKS IC
20 CALF RAISES IC
15 MERKINS – SLOW IC
25 LOW BOY SQUATS IC
20 IMPERIAL WALKERS IC
25 IRON CROSSES IC
25 PISTONS/HYDRAULICS IC
20 AQUAMANS IC
20 JUMP SQUATS IC
20 PROTRACTORS IC

SUICIDE POLE RUN W/ 5 BURPEES AT EACH STOP X 5

MOSEY TO HILL:
MOD. JACOBS LADDER
RUN UP THEN DOWN 5-4-3-2-1 BURPEES

MOSEY TO SHED:
PEOPLES CHAIR – 30 SECONDS
BALLS TO THE WALL – 30 SECONDS
PEOPLES CHAIR – 30 SECONDS
10 MERKINS – IC

MOSEY TO SHELTER:
25 DIPS- OYO
10 DECLINED MERKINS- OYO
5 CROUCHING TIGERS BACK AND FORTH- OYO
30 LBC’s FOR WALKER- IC

YHC forgot to do the side jumps in the parking lot.  Save for next time.

MOLESKIN: Alot of mumblechatter does a body good, like burpees.  Actually it’s still rumbling while YHC types this up.  Definitely different hearing it than giving it.  Everyone seemed smoked at the end, which is the point.  YHC’s goal was for a good overall workout.  GetBetterBeBetter!  YHC appreciates everyone coming out for his VQ and looks forward to more burpees err workouts.  It’s an honor to post and Q at Shawshank.

COT: Count-A-Rama, Name-o-rama, FNG – DAVID ERICKSON – WORKS WITH ADT SECURITY – MALL COP – WELCOME!

ANNOUNCEMENTS/PRAYER REQUESTS:
-Thankful for answered prayers for Walker.  Continue to pray, specifically for him to be able to swallow.
-Encouragement to travel around to other AO’s – Get out and meet your F3 brothers.  You will not regret it.  Great F2.
-Get on Twitter!!!!
-Stomp the Swamp 5K 8/23.
-Lexington convergence on 8/23 at Crypt site 6:15-7:15. All other Lexington AO’s closed.
-5th Lexington AO launches Tues 8/19 at White Knoll HS – Suggest names!  Landfill apparently not appreciated.
-Get on the waiting list for the GoRuck!
-If you haven’t read Freed to Lead by Dredd and OBT please do so.  YHC has a copy and will lend so let him know if you want it.  It’s awesome.

BOM
DEVOTION: Sunset delivered a good devotion.  There will be trials in our lives.  We will have good times but low times as well.  He pressed the point home by reading Matthew 5:1-16.  In Him we are blessed!  Let’s go out in this world and be salt, let Him shine through us and give Him glory!

(Posted by Chinstrap on Malfunction Junction’s behalf)