This was my first Q at this new AO. It was cold and rainy but the pax showed in true F3 form. Cold and gloom are the best conditions sometime. Good attendance and great effort by all.
Conditions: 50 degree and rainy
I am not much of a sadist so we moseyed to underneath the canopy to get out of the rain. I do have a little sadist in me though so…
Double merkin slaughter starter
SSH IC x 20
Through the tunnel IC x 20
Overhead arm claps IC x 20
Deconstructed Burpee x 10 OYO. 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up.
Escalator. 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walk
Carolina Dry Dock Ladder – Launch point of the canopy. Start with 20 Carolina Dry Docks. Run around the inside loop of the parking lot and back to the launch point. 19 Carolina Dry Docks. Run around the inside loop of the parking lot and back to the launch point. 18 Carolina Dry Docks. Run around the inside loop of the parking lot and back to the launch point. Continue decreasing Carolina Dry Dock count down to 10 or somewhere close to it.
Bruce Lee – Super set of 6 ab exercises: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. Flutter kicks. 20 reps, 2 sets.
Mosey back to the flag
-Christmas party signup and pay by in the next 2 weeks, $13 per person, pax and spouse, no kids.
-Cheech run events in Lexington this Saturday.
-Harry Bison next weekend.
-Net Zero’s wife is having an ultrasound today. Pray for good results.
It was good to make it out to the Surge. Even though all the Pax dressed up like South Park characters, it was good meeting them all. Cold rainy days show commitment and these pax were committed to getting better.