FNG-1 is now known as Jack Rabbit 👏🏼
FNG-2 is 2.0 of PAX Dingo – Church mouse not registered
15 PAX braced the sub 50° temps and got a full body workout in. The most impressive of the 15 PAX were 2 2.0s of Dingos, who impressively woke up, got dressed and made it to POST 👍🏼. Way to go gents 👊🏼
Pledge O Roma – it’s awesome to have The General shovel flag on property!!! Thank you for always bringing it @ Deep Dish & @Holiday 🙏🏼
Warm O Roma – neck rolls both directions, arm circles both directions, SSH IC X 20, Long Snapper IC X 15, Windwills slow IC X 10, runners stretch both directions, IST IC X 15, Toy Soldiers IC X 10. Mosey down the parking lot to the retaining wall
Wall work – grab some curb for Rocky Balboas IC X 15, grab some wall for people’s chair with land that plane IC X 10, grab some curb for uneven curb squats slow IC X 10 both sides, grab some wall for people’s chair with seal claps IC X 10, inclined curb Mericans IC X 10
Partner Up – hand clap Mericans X 10, then 1 Partner runs to the top of the hill for squats X 10, while other Partner runs opposite direction for CCD X 10, then flapjack/flip flop/ switch up. Repeato after partner quarter turn jump squats X 10. Repeato
Mobility Moment – circle up and on your 6 for: LBCs IC X 20, W IC X 10, knee fold twists with extensions both sides, low flutter IC X 20 led by PAX Axel. WWIIs IC X 15 led by PAX Holiday, Mericans IC X 10 led by PAX Deep Dish
Parking lot lines – starting at the tip of a white line, either bear crawl or duck walk the parking lot line to the curb and alternate to the other exercise in reverse. Repeato 3 rounds
Ring of Fire – All PAX perform crunchy frog while 2.0s run around the PAX Circle
Recover Recover
Announcements – Neck of the Woods Adventure Race. See social media or 9 Lives for details
Prayer Requests – those impacted by Hurricane Helen, especially those in Western NC. Please, if possible, seek volunteer opportunities 🙏🏼. PAX recovering from injury (Macbeth with a bicep, Jersey Boy from ACL surgery, Hollywood from gallbladder surgery)
Moleskin – Mumble chatter is a great way to fellowship with fellow PAX. This GLOOM was especially chatty, but it didn’t stop the exercise process 👍🏼 it was motivation for more 👊🏼. Appreciate the chatter from fellow PAX, it’s a comfort to hear. Seriously, it is 👊🏼