AO:

When: 10/19/2018

PAX:

Number of Pax: 0

Pax Names:

Number of FNGS: 0

FNG Names:

QIC:


DATE: 10/19/2018

WHERE: Crossroads

THE PAX: Legionnaire, Geppetto, Misty, Harp, Yogi, Aquaman, Wamo, Wingman, Quagmire, Lively, Airwolf, Yokel, Carmen SanDiego, Visor, Ole Blue, Alcoa

Total # of PAX: 16

Number of FNGs: 0

QIC: Alcoa

INTRO:

Even though Hot-lips won the chance to knock out his VQ, due to injury, YHC has the pleasure to step up and beat down. F3 has changed my life and YHC is encouraged to see so many new faces coming out and making themselves better. YHC remembered the coffee, put on his new running shoes and hit the door looking forward to a great cool morning beat down. Due to the sub 55 degree weather, YHC was surprised to see Aquaman, and YHC wonders how many more cool mornings until he hibernates. Guess we will find out in the weeks to come.

WARM-O-RAMA:

No Matter how many Q’s YHC leads, YHC cannot get my workout pre-call correct. YHC is like a rusty gear, once YHC gets it right, we are good to go but those first exercise are rough. Thank goodness Harp is there to make fun of me.
In honor of LawDog NO SSH
15 CopperHead Squats
10 WIndmils
10 Weedpickers
SunGods OYO

THE THANG:

he Beat down was a simple round of B.O.M.B.S. Partner up and one Pax take a long lap and the other Starts the exercises.
Burpees – 50
Overhead Claps – 100
Merkins – 150
Big boy Sit ups – 200
Squats – 250
Some men ended early and performed 300 LBC’s
Once the 6 was in, we mosied toward the flag,
We still had a few minutes so YHC wanted to try something different:
CURB INDIAN WALK?
All Pax lined up on the curb in plank
Pax started steping down the curn and back up while the PAX at the end runs to the other side like an Indian run
We repeated this until we made one full loop.
Back to the flag for one round of
Box Cutters

CIRCLE OF TRUST:

Prayers for Cricket, Manning’s M, and Kiffin’s M

Naked-Man Moleskin:

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