6/18/19
Gilchrist Elementary
Pax: Catfish, Florence, Safety, Private Ryan, and Arm Chair
Q: Cathy and Crab Legs
The Lord’s Prayer
7 men met in the foggy gloom to make the man next to them stronger. No once called the Q, so Cathy took the first half, and Crab Legs brought us home.
Warm-up: 15 4ct Don Quixotes, 15 4ct IW’s. 10 F3ct Merkins, 30 4ct Flutters
Mosey to the bus ramp:
10 incline merkins top rail, 10 low rail, 10 on the ground
10 low rail pull-ups palms toward face, 10 palms toward feet,
10 pull-ups one hand high rail, one low, 10 more with hands reversed
10 high rail pull-ups
10 step-ups each leg
20 dips
20 crunches
Repeat all of the above, starting with incline merkins.
Crab Legs invited Dora the Explorer to the Q:
Team up, and one man runs 50 yards while the other does reps.
100 push-ups, 200 crunches, 300 squats,
Dora’s illegitimate sister showed up for the next set.
300 arm circles, 400 OH presses, and 500 curls
Mosey back to the flag
COT Pax is doing well. Three of us completed GORUCK events this weekend, and we encouraged the others to do it. If you can do F3, you can do a Tough. Most spent time with fathers and/or kids on Father’s Day. Some worked, and some relaxed.
Private Ryan led us out in prayer
Pledge of Allegiance
YHC,
Cathy