Thank you Lawrence Joel



Thank you Lawrence Joel

Conviction: Moderate boot camp

6 PAX joined YHC for VQ this morning. With temperatures dropping and threats of rain, I was extremely grateful to have the help and support.

Short Mosey around main parking lot.

Disclaimer provided, Dedication presented:

Lawrence Joel (February 22, 1928 – February 4, 1984) was a United States Army Sergeant First Class who served in the Korean and Vietnam Wars. While serving in Vietnam, as a medic with the rank of Specialist Five assigned to 1st Battalion of the 503rd Infantry Regiment in the 173rd Airborne Brigade, Joel received the Silver Star and the Medal of Honor for his heroism in a battle with the Viet Cong that occurred on November 8, 1965. He was the first medic to earn the Medal of Honor during the Vietnam conflict and the first living black American to receive this medal since the Spanish–American War in 1898.

He is buried in Arlington National Cemetery Arlington, Virginia. His grave can be found in section 46, lot 15-1.

 

Warm Up:

15 Windmills (IC), 15 Chinook each arm (OYO), 15 Grandpa Jacks (IC), 15 Michael Phelps (OYO), 15 three count Merkins (IC), Mosey to Rock Pile and select your “workout buddy”.

The Thang:

–With the new “workout buddy” mosey to Bus lot and pair up for peer-to-peer workout encouragement.

For those looking for a little less moderate, recommendation that lead PAX members continue until 6 is completed or Modified Rock-a-bye Baby. (People’s chair with a rock: Chair position, starting with the heavy object over your head, bring down to chest, push object straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head. Repeat until 6 completes.) No takers on the Rock-a-bye baby.

PAX pair performs (46 * 2) 92 Upright Row

Partner 1 (with or without “workout buddy”) moseys to far side curb to complete 15 Rocky Balboa and return to switch with Partner 2 until 92 rows completed as team.

PAX pair performs (46 * 3) 138 Goblet squats

Partner 1 moseys to far side curb to complete 15 inclined Merkins and return to switch with Partner 2 until 92 squats completed as team.

PAX pair performs (46 * 3) 138 Overhead press

Partner 1 moseys to far side curb to complete 15 LBCs and return to switch with Partner 2 until 92 Overhead presses completed as team.

1 lap around the track with or without “workout buddy” with air squats holding for 6

Gypsy rock time: (Picked this one up from @Bullwinkle at #Piledriver)

15 curls, 15 chest press, 15 triceps press pass “workout buddy” to the left

…Repeat until your rock is returned to you

Mosey around to front of the school picnic tables

15 Derkins, 15 step-ups, 15 inclined merkins (Shake-n-bake wanted a few more so we did another round)

Mosey back to rock pit to return workout buddy home and return to center parking lot of Mary.

Mary:

Not much time left for Mary.. (Plus YHC was winded so I want to thank Madison for taking lead on cadence.)

LBC 15 IC

Moleskin:

Hats off to all you that Q every morning and make it look so easy. Thank you for everything you do every day. This PAX this morning really helped YHC stay with it and push through. Madison made sure we keep to proper form and Bullwinkle made sure he gave Madison reason to call out proper forms. Sorry about the Gypsy rock Choppa, but when your PAX include members like Shake-and Bake, Madison, Bullwinkle, and Arsenal you might end up with a rock that weighs as much as you do. Enjoyed the time with each of you, even if you looked at me like I was crazy when announcing new exercises. (look them up, they are in the Lexicon.) 🙂

See you in the Gloom.

Announcements:

Christmas Party 12/16/17:  https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/

Moderate running meet up tomorrow Launch from Socrates Academy at 05:15

Joe Davis Memorial Run 1/6/18 Register here: https://joedavisrun.racesonline.com

Contact Bottlecap for basketball on 11/11/17

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