• When: 2020-06-23
  • QIC: Moneypenny
  • The PAX: Toothpick, Abacus, Starkist, Toe Tag, Fire Daddy, Smithers, R2D2, Slate, Red Card, Lemon, Moneypenny

Trying Something New

6 Roost pax were joined by 5 pax from GOAT while their AO is temporarily shut down.

Conditions: upper 60’s or low 70’s, humid and clear

The Thang:

Quick lap around the track before a warm up COP:

  • SSH x 15 IC
  • TTT x 14 IC
  • Windmill x 15 IC
  • LAC x 20 IC

YHC spent some time on the F3 website last night looking for some fresh new content.  Came across a couple of exercises that fit the style I was looking for.  So the pax were introduced to “The Cooper” and “The Quarter Pounder”.  The Cooper is challenging but not for these pax.  They crushed it.  The workout went like this…

The Cooper:

  • 10 burpees
  • 10 squats
  • 10 merkins
  • 1 lap
  • Rinse and repeat x 10 taking away one rep each lap

The Quarter Pounder:

  • Run 25 yards, do 25 merkins
  • Run back to start for 5 squats
  • Run 50 yards, do 50 LBC’s
  • Run back to start for 5 squats
  • Run 75 yards, do 75 mtn climbers
  • Run back to start for 5 squats
  • Run 100 yards, do 100 overhead arm claps
  • Run back to start for 5 squats

All out sprint for 100 yards back to where the speaker was.  Then circle up for Mary:

  • Plank sequence for 120 seconds: hold 6”, flutter kicks, hold 6”, Freddie Mercury’s, hold 6”
  • Back to shovel flag


  • Halfpipe is next Tuesday.  We invite all AO’s to come join us.  It’s the last Tuesday of every month.  It’s a lot of “fun”.
  • For the rest of the summer Roost will meet in the small parking lot next to the practice field at the back of the school due to Cross Country practice at the track.

Prayer Requests:

  • Anthrax whose grandfather passed away
  • Red Card’s father-in-law dealing with dementia and other issues
  • Toe Tag and all of the other law enforcement officers


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