AO: The_Mission
Q: BunkBed
PAX: BunkBed, Training Wheels, Hawk, Cruz, Caccitore, Chuck, Bookworm, Heisenberg
FNGs: None
COUNT: 8
CONDITIONS: A sweltering day at The Mission! YHC had the honor of leading the PAX who are trying to change their lives around and hopefully make a difference and bring some happiness to their Saturday morning. We did our best to remain in the shade!
WARMUP:
The Motivator X5 IC
TTT X10 IC
WM X10 IC
Imperial Squat Walker X10 IC
Side Lunge X10 each leg OYO
Regular Lunge X10 each leg OYO
Single Leg Deadlift X10 each leg OYO
THE THANG:
Arm Circle Song
Michael Phelps X10 IC
Merkins X10 IC
American Hammer X10 IC
Merkins X10 IC
Ray Charles X10 IC
Low Plank 1 min
Low Side Plank 1 min
Low Side Plank other side 1 min
Jane Fonda X10 IC up-down, CW, CCW
Fane Jonda X10 IC up-down, CW, CCW
Rinse and repeat on other side with the Fondas and Jondas
Mosey down the stairs
Hold Plank while each PAX takes turns running up and down the stairs
Repeat, with the PAX holding air chair while each PAX run up and down the stairs
Mosey to the WWII Navy monument
Ring of Fire Merkins X3
Ring of Fire Iron Cross X3
Mosey to next monument and repeat
Close to time and Hawk sustained an injury during the workout so we went back to the flag for Mary
MARY:
Merkins, SSH, Burpees, Boat-Canoe, etc.
ANNOUNCEMENTS:
07-11-23 0515 Rogue 5 yr Anniversary
07-14-23 0700 F3 Dads Emily Douglass Park
07-24-23 0530 Start of Crazy Train at The Bull
07-29-23 1900-2300 F3 Shag Dance Night at Covenant Rd PCA
08-05-23 Q School
08-29-23 0530 Thunder 10 Yr Anniversary
09-30-23 F3 Columbia Golf Waggle
10-14-23 F3 Columbia 11 Yr Anniversary
COT:
Went around and talked about what was good about today’s Q and what things the PAX want next week. Bring the heavy things Fallout! We didn’t get to any coupons today. Prayers for the life situations of all The Mission PAX and for Love Child and Sydney. Caccitore and Cruz earned their The Mission shirts!
Q: BunkBed
PAX: BunkBed, Training Wheels, Hawk, Cruz, Caccitore, Chuck, Bookworm, Heisenberg
FNGs: None
COUNT: 8
CONDITIONS: A sweltering day at The Mission! YHC had the honor of leading the PAX who are trying to change their lives around and hopefully make a difference and bring some happiness to their Saturday morning. We did our best to remain in the shade!
WARMUP:
The Motivator X5 IC
TTT X10 IC
WM X10 IC
Imperial Squat Walker X10 IC
Side Lunge X10 each leg OYO
Regular Lunge X10 each leg OYO
Single Leg Deadlift X10 each leg OYO
THE THANG:
Arm Circle Song
Michael Phelps X10 IC
Merkins X10 IC
American Hammer X10 IC
Merkins X10 IC
Ray Charles X10 IC
Low Plank 1 min
Low Side Plank 1 min
Low Side Plank other side 1 min
Jane Fonda X10 IC up-down, CW, CCW
Fane Jonda X10 IC up-down, CW, CCW
Rinse and repeat on other side with the Fondas and Jondas
Mosey down the stairs
Hold Plank while each PAX takes turns running up and down the stairs
Repeat, with the PAX holding air chair while each PAX run up and down the stairs
Mosey to the WWII Navy monument
Ring of Fire Merkins X3
Ring of Fire Iron Cross X3
Mosey to next monument and repeat
Close to time and Hawk sustained an injury during the workout so we went back to the flag for Mary
MARY:
Merkins, SSH, Burpees, Boat-Canoe, etc.
ANNOUNCEMENTS:
07-11-23 0515 Rogue 5 yr Anniversary
07-14-23 0700 F3 Dads Emily Douglass Park
07-24-23 0530 Start of Crazy Train at The Bull
07-29-23 1900-2300 F3 Shag Dance Night at Covenant Rd PCA
08-05-23 Q School
08-29-23 0530 Thunder 10 Yr Anniversary
09-30-23 F3 Columbia Golf Waggle
10-14-23 F3 Columbia 11 Yr Anniversary
COT:
Went around and talked about what was good about today’s Q and what things the PAX want next week. Bring the heavy things Fallout! We didn’t get to any coupons today. Prayers for the life situations of all The Mission PAX and for Love Child and Sydney. Caccitore and Cruz earned their The Mission shirts!