December 28, 2021: The Claymore AO keeps getting smaller there’s lots of construction on site. I had planned to run up the hill and maybe use rocks, but we didn’t get there. I’m glad I showed up 15 minutes early to scout & set up.
No FNGs, no disclaimer, we went right into it.
Mozy to fence & back, then
15 SSH
1 Good Morning
10 Sir Fazio F/B
10 Mtn Climbers
10 Std Merkin
10 Plank Jack
THANG 1:
Core Corners
4 Core exercises on 4 corners of the rectangle that is the pool parking lot
light up football passed among PAX – holder of the ball counted for us.
10x Boxcutters
mozy to…
10x LBCs
bearcrawl to…
10x American Hammers
mozy to…
10x Dying Cock-a-roaches
bearcrawl back to start..
we went around the rectangle 4 times, then went on to…
THANG 2:
Pecs six ways x10 reps each, starting at the playground:
Dirkins,
Irkins,
Drydocks
mozy to fence…
Merkins 3 ways:
Wide
Standard
DIamond
mozy back to playground
… repeato 3 times to get 30 reps of each pec exercise.
5 penalty burpees for Someone’s lateness,
THANG 3:
Plank pain circle
each PAX does 2 merkins, then runs around circle
Plank R/L Chilcutt while it gets to each of us.
MARY:
Each PAX took a turn as we went around the circle, including:
Freddie Mercs
LBCs
Homer to Marge
Hello Dolly
Coxbutters
American Hammer
100’s
… and a couple more that I don’t remember
PRAYERS & PRAISES:
Several family members with health concerns and surgeries were mentioned, I prayed for all the unspoken prayers that we have and for the past year.
NMS:
It was a pleasure to lead these PAX on the end of another trip around the sun for me. Being an Honor last year was something. Honor +1 is just another notch. I’m just trying to keep this motor running.
I am thankful for F3 Carpex for helping me to accelerate and for brothers that keep me accountable.
Playlist:
Ain’t Wastin’ Time No More – Allman Brothers Band
Old Time Rock & Roll – Bob Seger
You Ain’t Seen Nothing Yet – Bachman-Turner Overdrive
Ain’t Even Done With The Night – John Mellencamp
I’ve Got A Feeling – The Beatles
Burning Down the House – Talking Heads
Ramblin’ Man – Allman Brothers Band
Don’t You (Forget About Me) – Simple Minds
The Weight – The Band
Mama Told Me (Not To Come) – Three Dog Night
Rock the Casbah – The Clash