November 8, 2019
QIC: AOL
The PAX: Sleepy, Mickey Mouse, Ron Swanson, Geronimo, Rocks, Antonin, Monty Python, First & Last, VISA, Little Debbie
11 men gathered for some playground fun, but bridge work may have spoiled the fun.
LORD’S PRAYER
WARM UP
10 F3 Don Quixotes
10 F3 Frankensteins
Stretches
Roll Call
20 F3 Arm Circles Front/Back
10 F3 Imperial Walkers
Rinse
THE THANG
Mosey to the playground
13 stations of AMRAP for 50 seconds each:
1. Bench Presses with Dumbbells
2. American Hammers with 30 lb Ruck Plate
3. Derkins on Steps
4. Dips on Slide
5. Rows with Cindy
6. Prone Pull-ups
7. Shoulder Presses with Cindy
8. Curls with Cindy
9. High Pulls with Cindy
10. Front Arm Raises with 20 lb Ruck Plate
11. Elevated Sit-ups on slide
12. Pull-ups/Hanging Knee Raises
13. Merkins on wide slide
Crab Walk to Wooden Bridge
Tunnel of Love with Feet Elevated on Bridge Rail and Bear Crawl under tunnel
25 F3 Freddie Mercuries
Tunnel of Love back on other bridge rail
25 F3 Supermans
Mosey to the swing set
Side Plank Walk around Swing Set
4 men at a time leave plank walk and do 10 Swerkins (2 rounds)
Mosey back to the flag
Partner up
One man does sit-ups; other man planks and holds feet
200 reps minus combined age of two men
COT
AOL thanked the group for coming to his “No Knee Impact” workout. It took him so much time to figure out the workout, that he had no inspirational words.
Geronimo filled in the gap with Romans 8:37: No, in all these things we are more than conquerors through him who loved us. Geronimo also shared about King Solomon.
Rocks is traveling this weekend.
Monty talked about talking F3 with guys in New Orleans.
First & Last has a sore Achilles, so he appreciated the upper body/core workout.
Congratulations to Sleepy for reaching 100 posts.
VISA is back after a month off. There will be a group putting flags on Veterans’ graves in Memory Gardens on Monroe at 10 AM Sunday.
Antonin talked about Veterans’ services in his area at work.
Little Debbie reminded about the 5th Annual Veterans Day Ruck, the 2nd F at Deep Brewery on 11/14, and the Santa GORUCK Light on 12/7. Also, LD is looking for a new job.
Mr. Kotter has the Southwood Q next Tuesday.
AOL has the Southwood Q again next Friday.
PRAYER
AOL
PLEDGE OF ALLEGIANCE