71 degrees, 93% humidity, SSW winds, UV index is low, heavy dew, dark skies, just a wonderful morning!
4 Hearty PAX enter the Jumanji jungle free of backpacks for a review of ancient Greek Philosophy as we explore the grounds of this grand AO, paying close attention to the school grounds. The unexamined life is not worth living.
The Thang:
Run to the front of the school for warmup.
- 25 SSHs (IC)
- 25 Walkers for Walker (IC)
- 25 Windmills (IC)
- 20 Mountain Climbers – (IC)
- 20 Plank Jacks (IC)
(do not let arms go below parallel for next 6 exercises) (CROWD PLEASER)
- 24 Little Arm Circles Forward – IC (12 forward, 12 backward)
- 24 Overhead claps (IC)
- 24 Shoulder presses (IC)
- 24 Little Arm Circles Forward – IC (12 forward, 12 backward)
- 24 Overhead claps (IC)
- 24 Shoulder presses (IC)
Lets close out with 5 Burpees (OYO) and plank when finished.
Partner up and mosey closer to the school.
- 25 Merkins – (OYO)
- 25 Squats – (OYO)
- 25 Big Boy Sit-Ups (OYO) and plank when finished
- 12 Merkins – (OYO)
- 12 Squats – (OYO)
- 12 Big Boy Sit-Ups (OYO) and plank when finished
- 6 Merkins – (OYO)
- 6 Squats – (OYO)
- 6 Big Boy Sit-Ups (OYO) and plank when finished
Mosey to middle of the bus circle, here is where we need our partner
- 20 Iron Crosses, Switch;
- 100 Merkins by each team, with one partner doing the exercise while alternate partner planks, both plank when done;
- 100 Squats by each team – alternate partner does air chair while waiting, plank when done;
- 100 LBCs by each team – alternate partner does 6 inches while waiting, plank when done.
Mosey to side of school with the benches
Partner 1 does Alternating Step-ups while Partner 2 runs one lap around bus circle in front of school, switch
Partner 1 does Decline Merkins; Partner 2 runs one lap around bus circle in front of school, switch
Partner 1 does Dips; Partner 2 runs one lap around bus circle in front of school, switch
Mosey to grassy area near soccer fields
- 30 SmurfJacks – (IC)
- 25 LBCS (IC)
- 25 FLutter Kicks (IC)
- 25 Freddie Mercurys (IC)
- 25 Hello Dolly (IC)
- 25 Dying Coachroaches (IC)
- 25 Side Twists ankle touch things (IC)
Mosey back to parking lot and gather round the VSF.
Moleskin:
Another great workout by the Jumanji crowd! I always enjoy this AO. We missed AlterBoy as he is away at GoRuck sims. This AO needs a flag.
Announcements:
- Continue to pray for Panjanimal and a recovery for his back issues. Time to encourage the encourager.
- Continue to pray for Walker and his family, Walker is home in Lexington, so lets continue to pray for his recovery. See the CaringBridge website for info: http://www.caringbridge.org/visit/walkerphillips/journal
- Continue to pray for Stones.
- Signup to Q, many, many openings throughout F3 Lake Murray Region, then rinse and repeat.
- F3 (2nd and 3rd Fs) Lunches are a-plenty. Check Twitter and the website for details. In fact, there is a whole lot going on, so check the website and Twitter often for updates. Another good place to look for updates/info is in the announcements of the posted Back Blasts.
- Governor’s Cup is still available for sign-ups. Magoo is the Q. Join in his XL runs as well for training.
- Go Ruck (aka “The Back Pack Thingee”) is coming up in November. Watch the aforementioned Twitter for Go Ruck workouts. Go Ruck Yourself!
- Kickoff of F3 Sumter was today, need PAX to make the trip and for Qs for Saturdays for coming weeks till Sumter is in the air (see what I did with the fighter jet reference!). Pay it forward, fellas!
- Have you checked Twitter and the website for updates yet?!
COT and BOM