15 gathered for some Friday festivities. Veteran crew so brief disclaimer was given before departing. Mosey down Little to Walsh to the apartment complex entrance for a warm-up consisting of Imperial Squat Walkers, Mountain Climbers & Peter Parkers. One thing to add… there was a surprisingly high level of traffic whizzing by and a heavy mosquito population.
The THANG:
Mosey to office parking lot off Walsh for the beginning of the Merkin Ladder. Run across lot for 20 merkins and back for 19 merkins. Keep going back and forth decreasing the count by 1 until completing 16 Merkins. A little Mary action before heading to the fence of the football field facing the parking deck. Leg lifts while holding fence then bear crawl to the parking deck wall for Donkey kicks and run back to fence. 3 rounds of 5, 10 & 15 exercises each. Mosey inside bottom level of parking deck for round 2 of merkin ladder. 15 reps down to 11. Run upstairs to top level for some Mary. (Heels to Heaven, Flutter, Dolly & American Hammer). Time for round 3 of the merkin ladder… 10 reps down to 6. Mosey over to old library (now hospice office) to grab some lifting rocks. Lots of standing water and tight quarters so there was some improvising. Partner up for some curls and presses. Partner 2 performs 5 burpees while partner 1 lifts. Total of 2 rounds before returning to launch lot for final round of merkin ladder. 5 reps down to 1.
COT:
Great crew today for a total of 210 merkins for those counting. A special thanks to Champagne, Lorax, Mermaid & Shrink Wrap for helping with trash pick up. There was not as much trash as normal but we still filled a few bags. Special prayers for Cooter as he begins radiation on a cancerous tumor on his knee today. Pray for the radiation to shrink the mass so the surgical procedure in 6 weeks will be less invasive. The radiation treatments will occur every Monday between Noon & 1pm. Thank you Cooter for opening up to the PAX. We will continue to take prayer requests each week after announcements and prior to the close out prayer.
Announcements:
Susan G. Komen Race for the Cure – Saturday, 10/6
Unsure of how many would show up due to so many events conflicting this final Saturday of the month, in the end 15 PAX showed up to continue the saga of the Gazelles vs Clydesdales and also to see if Q school really paid off.
The Warm Up
Disclaimer given and in honor of Big 10, we circled up (no mosey)
SSH x 20 IC
Mountain Climbers x 20 IC
Flutter x 20 IC
Merkins x 20 IC
The Thang
Mosey to Kensington Elementary Parking lot to find our first set of cones.
Partner up (in pairs)
First Station/set of cones – Burpee Suicides
Round 1 – 100 Merkins – P1 does merkins, P2 runs Burpee suicide circuit (run to 1st cone , 1 burpeee and back, run to 2nd cone, 2 burpees and back, run to 3rd cone, 3 burpees and back), partners switch
Round 2 – 200 LBC’s (P1 on LBC’s whilst P2 does circuit and switching out accordingly)
Round 3 – 300 calf Raises (P1 on Calf Raises whilst P2 does circuit and switching out accordingly)
Breadbowl 10 count and onto the next station or set of cones.
Quite fitting to include a starfish exercise to show that Q school was not a waste of time.
At each corner, a set of 20 exercises were done with 20 Speed skaters in the middle.
Exercises were merkins (2 corners), LBC’s, plankjacks
The Gazelles led us in mary as we waited for the 6.
Mosey to the portico at the front of the school for a game of cards. Testing out the F3 workout cards, each of the PAX pulled a card and 10 reps done IC and OYO to a variety of exercises. They covered cardio, upper body, core and abs. A lot of mumblechatter here made me think this would be one worth repeating sometime in the future.
Mosey to the NOW OPEN Nesbit fields to another set of cones to conduct a friendly gazelles vs Clydesdale experiment.
PAX were split into 2 groups as they self identified, gazelles and Clydesdales (QIC had to remind southern belle that he was indeed a gazelle). PAX started in the middle of the soccer field, called an exercise and ran to the sidelines to perform 25 reps of the exercise called and then met in the middle. The last group to arrive called the next exercise.
Time permitting we did a BLIMPS routine with 2 mins of each exercise (even though much effort was made to reduce it to the singular version)
B – Burpees, L – Lunges, I – Inchworm Merkins, M – maktarjay, P – plankjacks, S – squats
50 Merkins were done to help doughboy with his weightloss penalty.
Jailbreak to COT for SSH and superman to wrap up
The Moleskin
Q Juice is a real phenomenon but it’s always easy when PAX are willing to follow you no matter how crazy your ideas prove to be. A real honor to lead a group as energetic and engaging as this on a saturday morning.
Announcements
Big Shout out again to Zinfandel and Rudy for being the dancing Idiot and first follower for the WUC Hurricane relief efforts. Bottlecap stressed the importance of taking on roles like this and stepping up in our leaderless group.
3rd F – Fivestones Sundays 0700-0800, no pre-reading necessary
Sanctuary – Mondays at Brooklyn Pizza
Asylum – Launch Monday Oct 1, Brooklyn Pizza, Wesley Chapel 0515-0600
Popeye reminded that commitment which probably will now be here at Nesbit will always be a permanent fixture.
Dunkin for coffeteria
Thanks to Goodfella for taking us out