So I arrived at 5:00 as I usually do and ran a solo standard this a.m.
At 5:28, everyone was slowly moving from their cars and exchanged pleasantries. FNG 1 is Chris Myers who is returning to F3 after a few years hiatus- originally Bluelight
5:30 – The pax was given the choice of someone stepping up to Q or have me as the Q. The pax decided for me to lead. Quickly the pax stated they hoped it wasn't going to be a running type workout. I had to burst their bubbles that it indeed would be.
Mosey to Walgreens parking lot, disclaimer given, and Warm-o-Rama began.
SSH 20x IC, Cotton pickers 10x IC, windmill 10x IC, Toy soldiers 10x IC, and Imperial Storm Troopers 10x IC
Mosey to Cornelius Elementary
We found some wall/ledge in front of school,
Dips 20x IC, Incline Merkins 15x IC, LBCs 20x IC, Squats 25x IC
Run a lap around school's playground
Step ups 10x each leg OYO, Side plank Jane Fonda's 10x IC per side, Decline merkins 10x IC, WW II sit ups 10x OYO
Run a lap around school's playground
Dora – Find a partner
100 pull ups, 200 LBCs, 300 squats
One partner running around and flap jacking with partner to complete exercises. Lap was shorten to run to rock in front of school and circle rock twice.
Mosey back to launching point where Canuck led us in BMLFs per Moses request. 10x per exercise per leg.
Recover Recover
Name-o-rama
Announcements
COT – Thanks for taking us out Moses and expressing gratitude for what we have sometimes take for granted.
Moleskin
Strong work was put in by all and welcome back Chris Myers.
Continue to reach out to pax you haven't seen in awhile and remember it's about being there for others.
Continue to start the year off right and accelerate forward.
Fission still needs Q's.
Thanks Stapler for grabbing one later this month.
I'm looking to pass the torch off at Fission if anyone is interested.
Always a pleasure to lead.
Until next time,
Cousin Eddie