The Q for Lion’s Den remained unfufilled and I hadn’t Q’d on the home turf in sometime so I took the opportunity. 10 Pax gathered at the flag with no FNG’s although with the winter gear on some were more distinguishable than others. A quick pledge and we’re off.
Tour of Lights Mosey
I had promised Coxswain a view of my neighbor’s Star Wars Christmas display as a perk to coming to Lion’s Den earlier in the week on Slack, alas he picked up the Q at Point Break so wasn’t with us — I decided to go through with the tour anyhow. A colder morning calls for an extended warm up anyway. Theismann didn’t realize he needed to start his Strava, I still need to go back and tag him so he gets credit.
There was some mumble grumbling about lack of lights on the tour, then I hit them with this:
Warm Up
- 40 ssh
- 30 Imperial WalkersÂ
- 20 Sir Fazio ~ 5 Each Front / Back / Big / Small
- 5 Good Mornigs
- Calf stretch
- Runner stretch
Another Short Mosey back to the portico at the side of the church
ME: 12 Days of Christmas
Just like the song this started out with 1 exercise performed one time and built on that each round as follows with a lap around the pickle between each.
- Turkish getup
- Foxhole – WWI, roll to the side into a Merkin.
- Star Jumps
- Crab Cakes
- Burpees
- Reverse Lunges
- American Hammers
- Merkins
- Shoulder taps
- Monkey Humpers
- Freddy Merc’s
- Sumo Squats
Mary
- 15 Nolan Ryans each side
- 30 LBC
- 15 heels to heavenÂ
- 5 control freak homer to marge
Have a nice Day
Announcements
- Oakwood 24 this weekend – get out and F3 Raleigh’s own Jon Frey (@FreyDaddy)
- Duck Donut Dash – Feb 4th Register by Jan 4th to get a shirt
Prayers
Disco Ducks M and Family at the loss of his MiL
Kermit’s co-worker who fell off a ladder yesterday – miraculously minimal injuries
Blue and Outs good friend, co-worker, and ED nurse who has COVID and is in the hospital for treatment
YHC took us out.Â