7 Pax got it done @ Night Ranger. Here’s what occurred:
Welcome/Disclaimer
Warmarama:
-SSH x50 (100) Yes!
-IST x20 (40)
-Toy Soldier x20 (40)
-Slow Windmill x10
-Long Snapper/Dwight Schrute/Slippery Dip Can/Soap locator/Carrot Pullers/Lil’ Professor x10
The Thang
Circuit 1:
Each played a special game 2 times at each station:
Station 1-Suicides (1 min) x2
Station 2-Kettlebell-Pax choice (1 min) x2
Station 3-Agility Ground Ladder-Knee highs (1 min) x2
Station 4-Bear Crawl (1 min) x2
Station 5-Grab a tennis ball from the bucket and do the exercise written on it
Station 6-Battle rope
Mosey a lap
Circuit 2:
One Pax used the battle rope while all other Pax did 10 ‘Mericans and 10 LBC’s in cadence. Then, the rope dropped and all Pax ran a lap and back. Repeato until all Pax had a turn at the rope.
-Total ‘Mericans x40
-Total LBCs x40
-Total Laps x4
Mosey a lap
Stop to do some Dips x20 (40)
Circuit 3:
-Slow Squats x20 (40)
-Monkey humpers x15 (30)
-Muhammad Ali/Rocky Balboa x50 (100)
-Carolina dry docks x20 (40 IC)
-WWII x20
-Diamond ‘Mericans x 10 OYO
Mosey a lap
Circuit 4-Round of Mary:
-Suzanne Somer x10 each side (40 IC)
-Pillow talk x10 each side (40 IC)
-Pickle Pounder x20 (40 IC)
-WWII x20
-Burpees x5
-Freddy Mercury x20 (40 IC)
-Glute bridge extension x5 holds and thrusters x15 (35 IC)
Recover, Recover
Moleskin:
Several Pax did a pre workout standard/run. These hard chargers also didn’t shy away from the beatdown that occurred. Thanks for lending me the keys to your AO today Pit Stop!
COT/Namarana
Prayer Requests/Praises:
-Ping has a job offer!
-Carpetbagger’s father has his 80th b-day coming up
-Carpetbagger is now a vegetarian and feels better
-Reach out to a Kotter
-Unspokens in all F3 circles
Announcements:
-Christina Latini Memorial 8k March 16th
-Kiawah Island Triathlon October 6th
-JFK 50 Mile Ultra November 23rd
-Bourbon Chase 200 mile Relay October 4-5th
-There are plenty of Q slots at all AO’s. Please sign up. For new Pax, volunteer to lead/Q (we’ll help you co-Q). For you seasoned guys, sign up for some Q’s.
-Invite a FNG or brother you haven’t seen in a while who’s a Kotter. Invite that #just1 who needs you more than you know (an invitation is a powerful thing brothers). If none of those work for you, just show up. No one will be left behind, but it all starts with the discipline to take one
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, etc.)