26 pax gathered in Latham Park beside a borrowed and brightly colored shovel flag. The newly designed Rainbow Dash flag scared off a few FNG’s so it was all regulars this morning. A brief intro/ disclaimer was given, some confusing instruction and the warm up mosey was under way. We stopped at some stations to show the #SugarRays where they would be headed. Continue mosey to the big gravel lot behind the baseball field for =
Warm-a-rama
Seal Claps IC X 25
Sun Gods (forward) X 10, (backward) X 10
Air Claps IC X 10
Merkins IC X 10
Potato Planters IC X 10
Monkey Humpers IC X 12
Mosey to the basketball court to start the-
THANG
Partnering up with similar speed there is plenty of mosey in this thang with stations spread a pretty good ways apart. Maybe 100-200 yards for some.
Station 1 Burpee’s
Burpee X 5
Broad Jump Burpee X 5
Boxed Feet Burpee X 5
Half Burps X 5
Bear Crawl to flag approx. 25 yards out
Run to the bathhouse with a half wall for-
Station 2- Upper Body
Dips X 20
Derkins X 15
Merkins X 10
Diamond Merkins X 5
Mosey to the lot near the flag for –
Station 3- Lower Body
Wojo squat w Jump X 20
Monkey Humpers X 15
180 Deg Squat Jump X 10
Lunge X 5 each leg
Mosey to –
Station 4- Core
Plank Jacks X 20
Mountain Climbers X 20
Parker Peters X 20
Freddy Mercs X 20
Rinse and Repeat until 6:08 and gather back towards the Shovel Flag for –
6MOM
Low Dolly IC X 20
LBC IC X 20
Tammy jumped in and lead –
Low Slow Flutter IC X 20
American Hammer IC X 20
COT– Paula Dean took us out in a wide arm, wet BOM with an awesome prayer !
Announcements / Moleskin
- Amphibious reminded us of #Arise w Boat Show on the Q. There will also be the service piece that will only take about 5-7 minutes and is a very rewarding way to start your morning.
- Man Eater announced the baby making being done by Tetanus and Drago. Praise for the healthy baby’s and prayers for them as they these new lives are getting started.
- Chip’s on the 3rd F opportunity at Pandera 6:30-7:00 .YHC got to post for this and was glad for it. Great group and enjoyed lifting the men up in our group that need it.
- T-Claps for Woody for promoting the Dash by running the new flag through downtown Greensboro this morning! He may start to drive his car to the wo’s again after that.
- Excellent effort by all the Pax this morning at The Grinder. Thanks for your patience with the Q as the directions and wo seemed easier to explain on paper.
Its always a blessing for me to lead this group and I am grateful for the opportunity.
Gilligan
PAX: minimal
QIC: yes
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