7 Pax including an FNG enjoyed a fantastic morning just a tad south of the VA border. Xerox was in a bright, sunshiny mood which made things kind of weird.  Luckily, Apollo brought an FNG, (nice job brother) so YHC was able to do a full, proper disclaimer complete with the mission statement and waiver of liability for everyone’s listening pleasure. We then moseyed to the elementary school for:

WARMORAMA

15 SSH IC

10 Abe Vigodas IC

10 Sun Gods Sobriety Style forward IC

10 Sun Gods Sobriety Style backwards IC

12 Hammy Scoops IC

15 Peter Parkers IC

THE THANG

THE OCTOPUS: 8 tentacles (stations) positioned 25 yards away from the membrane in a circle. When a pax comes to the membrane, he does 3 burpees then runs to the next station. After each station, the pax runs back to the membrane, rinse and repeat until time called. Of course, YHC had his Bluetooth speaker at the Membrane, pumping out the DOS-approved workout mix. #morecowbell

Station 1

25 Shoulder press with 20 lb slamball

25 LBCs

STATION 2

20 Tricep Ext with 20 lb slamball extensions

20 WWI Sit ups

STATION 3

10 Merkins

10 Dry Docks

20 lb Hammer Holds 20 seconds each arm

STATION 4

15 Overhead 20 lb slamball slams

20 shoulder tap merkins

STATION 5

20 Clean and press with 20 lb slamball

20 WWII situp with ball

STATION 6

at the Picnic Table

20 one legged squats Squats (10 each Leg)

20 Dips

STATION 7

20 Crab Cakes

20 Travoltas

STATION 8

20 Squats

20 Flutter Kicks

Single applesauce run back to the shovel flag

6 MOM

15 Dying cockroach IC

15 Mountain Climbers IC

10 Cumberland County Viaducts right side IC, 10 left side IC

10 Cindy Crawfords right side IC, 10 Left Side IC

25 American Hammers IC

MOLESKIN:

-Most PAX made it though 11 to 12 station before Omaha was called.  Great work by all.

-Welcome FNG Tighty Whitey.  This guy has run a few triathlons and did a nice job adapting to our system. We are glad to have you and hope you see back out there. Great nickname, too

-Xerox needs Qs for this AO.  This is a great AO to cut your teeth as a VQ.  Lots of great options and the numbers are manageable. STEP UP!

ANNOUNCEMENTS:

-2nd F lunch tomorrow at Yum-Yum 11:45 launch.  If you like your hot dogs with a bright pinkish/reddish color, this is the place for you.

-We have 5, yes 5, workouts in Natville on Saturdays, so get your 6 out of the fartsack and start the weekend off right.

COT:  YHC took us out.

Thank you for the opportunity to lead.

Aye

Matlock

PAX: Matlock

QIC: 07/14/2016