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Oh My Legs

I was thankful that it didn’t rain with the temperature hovering a crisp 34 degrees.  It was great to see 15 eager PAX waiting for what was
to come.  The goal today was to keep everyone moving, but allow us to stay close so no one was feeling far behind.

 

Warm-up

  • Mosey from the parking lot past the circle half way to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 20 Merkins
  • Calf Stretches
  • 20 Imperial Walkers

The Thang

  • Mosey to the first street corner and back to the 6, repeating until the 6 was at the corner
  • Mosey to the rock pile for 3 rounds of fun.  Everyone grabbed a rock that they can do 30 reps with, multiple times.
    • 30 curls
    • 30 overhead triceps
    • 30 overhead press
    • 5 burpees (had planned on 10, but felt I would be nice this morning 🙂 )
    • Run to the first corner and repeat two more times
    • Some complaints on why 30 for each.  I think because 40 was too much 🙂
  • Lunges to the corner heading towards the school
  • Provided two options 1) broad jump to chain or 2) broad jump to first tree and then run backward to chain.  Everyone including myself took option 1.  I could hear the complaints, so knew this was the right decision
  • Next 5 minutes around the parking lot we ran 30 seconds on, 30 seconds off.
  • Break set
    • 20 big boy sit-ups
    • 20 heels to heaven
    • 20 flutter kicks
    • 20 lbc’s
  • Next 5 minutes around the parking lot we ran 30 seconds on, 30 seconds off.
  • Break set
    • 20 mountain climbers
    • 20 speed skaters
    • 20 squat jumps
  • Next 2 minutes around the parking lot we ran 30 seconds on, 30 seconds off.
  • Break Set / Jack Webb for Squats.  The squats started out easy, by the time we were on squat 7 and squat pulse 28, the growing became louder
    • Squat (1 – 10)
    • Squat Pulses (4 – 40)
  • Partner Up near the gym parking lot
    • Partner one – Alligator Merkins (Merkin, walk like alligator for 4 steps, merkin, etc)
      • Starts in the parking lot heading towards the curb
    • Partner two
      • 10 pullups, relieve partner one until reaching the curb.
  • Mosey back to COT

Moleskine

I was honored to lead everyone through today’s commitment.  Being one of the older PAX and leading a group of leaders through an hour of fun you always want to make sure you are challenging everyone to do their best and making sure you have enough gas to lead everyone.  I am blessed each day that I am able to push myself and more blessed that I was able to push everyone today.

  • We had two new guys today.
    • Mike Niro – Premature.  Mike received the name premature when we were counting off, he started giving his name, age and FNG and that’s all it took for his “premature” name.
    • Jesse McCrank (apologize for the spelling) – Blart.  Jesse works as Director of Operations for the South Park Mall.

 

Announcements

Shop Dawg – 2nd and 4th Thursday evenings new site opening up to Christ Closet.  Every piece of clothes last weekend were put away.  Excellent Job everyone.

Wrigley – Ontime was not able to make it, as him and his wife were in the hospital giving birth to baby number two.

 

Great Job fellas.

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