13 Pax showed up for #NightRanger to show why it is an elite evening AO. Here’s how we rolled:
Disclaimer/Warmarama at Checkpoint 1/base (IC):
-Side Straddle Hop x50 (100) Yes!
-Slow Wind Mill x10
-Hillbillies x20 (40)
-Toy Soldier x20 (40)
-Lil’ Professor/Dwight Schrute/long snapper/carrot puller/slippery dip can/soap locator x10
-burpees x5 OYO
Mosey to the top of the parking deck to Checkpoint 2 and partner up with another pax for:
-300 lbc’s while partner SPRINTS to the end of the deck and back
-200 squats while partner SPRINTS to the end of the deck and back
-100 ‘WWI’s while partner SPRINTS to the end of the deck and back
Mobility Moment (led by Crocs)
On your 6 (IC):
-Extended glute bridge hold x5 and then reps x10 (25)
-Reverse Palm ‘Mericans x10 (20)
-Suzanne Somers x20 each side (80)
-Hollow Hold x5 and then reps x10 (25)
-‘Mericanators (5 diamond, 5 regular, 5 wide) OYO x15
Mosey back down to the bottom deck and get blocks (IC):
-curl x20 (40)
-overhead press x20 (40)
-bent over row x20 (40)
-skull crusher x20 (40)
-front lateral rock swings x20 (40)
-Christian McCalf raises x23 (46)
Blocks up
Mosey back to base/Checkpoint 1/base
Recover, Recover
COT/Namarama/Prayer
Tacos and fellowship
Prayer requests:
-Parents of Pax-Remember those who recently lost a parent. Also, remember those Pax who have caregiving, health issues, and/or aging parents.
-Unspokens in all F3 circles.
Moleskin:
It was real tonight gents. The performance of the Pax was impressive. Some werent feeing so we’ll and still pushed through. You all made YHC proud.
There are plenty of MQ’s at various AO’s who need some Q’s to cover. Please consider going out to the calendar and sign up on one or more dates between now and June.
Also, we need a commitment from all Pax to help EH those who haven’t posted in a while and may get back at it in early 2023, or FNG’s who may be curious about F3 who may start posting. #just1
We also enjoyed our time together and some quality tacos after our post. Thanks to Pit Stop for lending me the keys to the AO. Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, etc.)