DATE: 11/26/2018

WHERE: The Kodiak

THE PAX: Banjo, Old Blue, Dory, Yogi, Dixie Chic, VooDoo, TitleMax, Floppy, Harp, Garfield, Nomad, Cricket, Olan Mills, Wingman, Yokel, Misty, Madoff, Swisher, Quaqmire

Total # of PAX: 19

Number of FNGs: 0

QIC: Quaqmire

INTRO:

What can I say… it’s about time.  I’m about 6 months into F3, and long overdue to Q a workout.  Today was my VQ and, admittedly, I should have done it long ago.  I was pleased to see Nineteen strong load up the Kodiak.

WARM-O-RAMA:

Short mosey through the parking lot and we circled up. No FNGs today, but I gave a partial disclaimer for good measure (and b/c I needed the practice!).   IC SSH, Weed-Pickers, and Merkins. A few stumbles with the intros – enough to get a few laughs – but all-in-all, not too bad. Completed the warm up with some SunGods, OYO.

THE THANG:

After a brisk jog to the front of the school, we lined up for 11’s.  First set: 10 Tony Hawk (TH) Burpees then run to the next concrete crosswalk and complete 1 Merkin. Run back to the start, this time completing 9 TH Burpees and 2 Merkins.  After completing the cycle, we ran 1 lap and completed SSH’s until the six was in.

The original plan called for 3 sets of 11’s, but the first set ran a little long. So I cut the second set of 11’s down to 6’s (incorrectly calling them “5’s”…).  This time it was Reverse Lunges and Diamond Merkins with a Karaoke shuffle for the run back.

About this time, drops offs for Freshman Basketball practice were adding a lot of car traffic to the mix. So, we relocated to the main parking lot for the 3rd set, which consisted of Squats and Incline Werkins (on the curb).

We had just enough time to line up for a Zamperini Indian Run.  With 19 Pax, it takes a long time for the guy in the back to get to the front. So, after one trip across the parking lot, I broke off to form a second line so we could cycle through faster….. Indian run continued back to flag (well, where the flag would have been anyway…)

Mary included American Hammers, Gorilla Humpers, Dying Cockroaches, and some Crunchy Frogs.

CIRCLE OF TRUST:

Garfield’s new baby had a small scare over the weekend, so in addition to his son, he reminded us to pray for all the Kids in Scottish Rite Hospital.  Voodoo’s son, Warren, is currently interviewing for the Air Force Academy. That’s elite company and let’s keep him in our prayers for success.

Naked-Man Moleskin:

We are all working hard to exercise early in the morning, and many of us are making great strides with the Healthy Eats Challenge.   A big portion of our health that often gets overlooked is the importance of sleep. Science says we need at least 7.5 to 8.0 hours every night for our body and mind to recover. I’m sure a lot of us are not getting the sleep we really need.  You can’t be at your best on 6 hours of sleep. And, sleep deficits accumulate over time. Turn off the TV, put down the phone and be intentional about getting to bed on time. I’ve read some good articles on this recently, I’m happy to share if interested.