Conditions: 70’s with limited to no breeze. Great day for a workout!
Disclaimer/Prayer
The men came out in force today with 17 PAX in attendance for a MSGA special. The first rotation of CAT in the mix. We are proud to be a part of the Saturday rotation and we will pull our weight. I am proud as I can confirm the workout was tough enough that Argyle stopped talking after about 27 minutes. Not that I was keeping count.
Mosey around the parking lot and circle up.
COP
SSH x 15 IC
IW x 15 IC
LBAC Forward X 10 IC
LBAC Backward X 10 IC
The Thang:
YHC had checked the block pile and realized that we only have 10 blocks at one location so we split into 2 groups to go grab 1 block and 2 bricks per PAX and retunred back to the parking lot. Here is how it went down:
20 OH Press with your blocks
20 Lateral raises with your bricks
20 Front raises with your bricks
15 OH Press with your blocks
15 Lateral raises with your bricks
15 Front raises with your bricks
15 High Pulls with your block
20 Block Rows
15 High Pulls with your block
20 Block Rows
10 Merkins on your bricks
10 Iron Crosses
10 Merkins on your bricks
10 V Ups
10 Merkins on your bricks
10 Iron Crosses
10 Merkins on your bricks
10 V Ups
15 Supermans
15 BBSU’s w block
20 LBC’s
Put the blocks to the side. Indian Run around the technology center. Stopping at the flagpole out front for some additional mary.
10 V ups
10 Iron Cross
15 BBSU
20 LBC’s
Indian run back to the parking lot.
Circle up for some stretching
15 Seconds Hamstring Stretch
15 Seconds Hamstring Stretch Wide
15 Seconds Quad Stretch Right
15 Seconds Quad Stretch Left
15 Seconds Groin Stretch
We ran back through the full rotation of block / brick exercises above 1 more time and then returned the blocks and bricks to their rightful locations.
Mosey back to the shovel flag we were going to end 5 min early but Drisocket was having none of that. He agreed to lead the PAX in Arnold Fonda’s. You dont realize how much pain can come from a muscle you never knew you had until you have done this exercise.
COUNTORAMA
NAMEORAMA
Naming of the FNG- Step to the middle… He is Flex Seal’s son in law. Just got of the marine corps as an k9 MP. Looking to go into local law enforcement. Argyle says “Baby Daddy” for SIL, PAX believe the name has been used. Flex Seal Recommends Rin Tin Tin from from K9 MP (That is way too cool). Argyle for the win… Paw Patrol. Welcome to F3 Lexington Paw Patrol.
Annoucements:
The Gauntlet
Safety Run
BRR teams forming
Shawshank anniversary coming up
Cryptonite will be moving around so if you want to post there make sure they will be staying at home.
Prayer Requests:
- Folks furloughed due to COVID
- Lego’s Parents
- Marriages
- The leaders of the country
BOM/Prayer
Pledge of Allegiance