Damp “Fall” Morning in the Gloom

• When: 10/23/18
• QIC: Buckner
• The PAX: Buckner, Pew, Plunge

 

Conditions: 64 degrees, light rain

3 Pax pried themselves from the fartsack early on this wet rainy morning to post for each other. After a long weekend of Fall festival and fellowship lunch, we needed a good beatdown to make up for the junk food!

Disclaimer 

BOM

The Thang:

• • Buckner began the warm- o- rama
    • SSH x 20 IC
    • TTT x 20 IC
    • Merkins x 15 IC
    • LBAC x 20 IC
    • Windmill x 15 IC
  • Mosey to the Sidewalk
    • Burpee Mile
      • 12 Burpees 1 lap around the park (1/4 mile) x4
    • Mosey to NE corner of park
    • Squats x 30 IC
    • Walking Lunge to SE corner
    • Squats x 20 IC
    • Walking Lunge to stairs
    • Calf Raises on bottom step x 50 oyo
  • Mosey back up the stairs
    • Time for some Abs
    • FK x 15 IC
    • LBC x 25 oyo
    • AH x 15 IC
    • Hello Dolly x 11 IC
    • Reverse Crunch x 15 oyo
    • BC x 15 IC
    • Plank 30 seconds
  • Back down the stairs
    • Step ups x 10 each leg
    • Dips x 20 IC
    • Carolina Dry Docks x 15 oyo
    • 2nd verse same as the first
  • Mosey one more lap for good measure, then back to the flag, and try to avoid the sprinklers, or not.

COT

Announcements:

• Pew mentioned sending out a Tweet that came from F3 Disaster Ops

Prayer Request

• Pew’s Dad – Praise – answered health insurance concern.  Dad is allowed therapy needed.
• Plunge- prayer for hurricane victims in Florida
• Buckner- prayer for sister’s family in dealing with death of their son

BOM