8 PAX posted at Shawshank this morning for some leg work. Star jumps were on the Weinke and shooting stars were in the sky. It was serendipitous:
Conditions: 37 deg F & clear
FNGs?, Disclaimer, Prayer
The Thang:
Mobile COP to get the blood pumping:
– Mosey ~1/8 mile, SSH X 15 IC
– Mosey ~1/8 mile, TTT X 15 IC
– Mosey ~1/8 mile, LBAC Forward X 15 IC
– Mosey ~1/8 mile, LBAC Backerds X 15 IC
Mosey over to one of Shawshank’s many soccer fields and gather up for 4 corners:
– 1st Corner: Squats X 20 OYO, Squat Shuffle (hold squat position while moving laterally) to next corner
– 2nd Corner: Lunges X 10 each leg OYO, Forward Lunge to next corner
– 3rd Corner: Squats X 20 OYO, Squat Shuffle to next corner
– 4th Corner: Lunges X 10 each leg OYO, Backward Lunge back to start
Mosey to the opposite end of Shawshank for some 11’s on the hill:
– Backward run to top of hill: Squats X 10 OYO
– Forward Run down the hill: Star Jumps X 1 OYO
– Backward run to top of hill: Squats X 9 OYO
– Forward Run down the hill: Star Jumps X 2 OYO
– Continue until…
– Backward run to top of hill: Squats X 1 OYO
– Forward run down the hill: Star Jumps X 10 OYO
Mosey up the hill to the small soccer field for a mini version of 4 corners:
– 1st Corner: Calf Raises (just for Cheers) X 20 OYO, Backward Run to next corner
– 2nd Corner: Calf Raises X 20 OYO, Backward Run to next corner
– 3rd Corner: Calf Raises X 20 OYO, Backward Run to next corner
– 4th Corner: Calf Raises X 20 OYO, Backward Run back to start
Mosey back to the shelter for Mary 3-6-9 per Coon Dog’s request:
– PAX perform flutter kicks and count off around the circle
– Instead of saying a number containing 3, 6, or 9, the PAX performs a crunch
– If a PAX says 3, 6, or 9 or messes up the count, that PAX enters the circle and performs squats until another PAX messes up
– Rinse & Repeat, replacing flutter kicks with 6 inches
Recover!
COT
Count-o-rama, Name-o-rama
Lessons Learned:
– YHC has picture perfect Star Jump form. Other PAX were envious.
– Shawshank is a spacious AO. Plan accordingly or else you’ll end up moseying half a mile between exercises. Apparently that’s a problem.
– Notebook still can’t count.
– Target sells food: recently learned by Doo Dah
Announcements:
– 12/15: F3/FiA Christmas Party 6:30 pm until…
– 1/1: New Year’s Day Convergence @ LHS 7:00-8:00 am
– 1/6: F3 Saluda Launch and Harbison 50K
– 1/26-1/28: Grow Ruck Weekend
– 2/3: Shawshank PAX Q at Cryptonite
Prayer Requests:
– Tinkle’s newborn son Noah *** Link to sign up to bring a meal to Tinkle’s family: https://www.mealtrain.com/trains/z9821d We will also be collecting money for a gift card(s) if the meal schedule fills up. ***
– Ponzi’s MIL hearing issue
BOM