5 pax assembled ‘round the shovel flag this morning at Jumanji to make their downpainment and get better. The Herd welcomed 2 guests today, Pipeline from over in F3Columbia’s Woodshed / Stumble and an FNG he’s been talking to about F3 for a while. Two other Redwood Originals (Inuit & Columbo) rounded out the group along with YHC.
The Thang
Disclaimer & BOM led by YHC
Mosey to canteen building
COP (All in cadence)
Windmills x 10
Imperial Walkers x 10
Squats x 10
Thru The Tunnel x 10
Lil’ baby arm circles x 10
Overhead arm claps x 10
Raise the Roof x 10
SSH x 10
‘Mercans x 10
Pyramid Workout:
(5 x 10 x 15 x 20 x 15 x 10 x 5)
Run around canteen building after each set of exercises
Exercises:
Squats & Calf raises
LBCs & Reverse Crunches
Step-ups & Triceps dips
Mosey to Legoland
Collect one block and two bricks
‘Mercans & Bent-over rows
Curls & Triceps extensions
Mosey to Shovel Flag
2 1/2 minutes of Mary
Flutter kicks x 10
2 Turkish getups
Boat / canoe
2 Turkish getups
COT
BOM
Moleskin: Good times as always with TheHerd. Work was done as this workout seemed to get harder toward the end as Pipeline described it, “that one snuck up on me.”
Great having an FNG with us this morning. Originally from Michigan, he later went to high school in Las Vegas. Inuit busted out a National Lampoon’s Vegas Vacation reference for the nickname of our new friend. Welcome, Papagiorgio!
Announcements:
-God’s Helping Hands food delivery this Saturday at 9:00 AM
-F3 Columbia decathlon next Saturday (7/27) at Ben Lippen School
Prayer requests:
-Columbo’s cousin facing upcoming surgery
-Inuit and family traveling