12 Pax including 1 FNG gathered on a perfect morning at LCC in Jamestown to start their week off in the right direction. As we had an FNG, Welcome and Full disclosure was given prior to launch.  As I recall it the morning activities went something like this-

Warm-a-Rama

20 SSH – IC

20 Squats – IC

20 Merkins – IC

20 Mountain Climbers – IC

15 Wind Mills – IC

15 Sun Gods – IC F&R

Two Lines were formed to complete an Indian run w/merkins. Man in back of line was to drop and do 10 merkins and then run to front of line.  Rinse and repeat until full ½ mile loop was complete.

Thang-

8 stations plus a base line were set up across the parking lot with each station being approximately 30 yards further than the previous. Pax were to begin at the base line with 10 merkins.  Run 30 yards to station 1 perform exercise then return to base line for 10 more merkins.  Run 60 yards to station 2 complete exercise and return to base line.  Rinse and repeat until all 8 stations were completed with station 8 being approximately 240 yards from base line.  Stations were as follows.

Station 1 – 5 Burpees

Station 2 – 5 Burpees, 10 Merkins

Station 3 – 5 Burpees, 10 Merkins, 15 Squats

Station 4 – 5 Burpees, 10 Merkins, 15 Squats, 20 LBC’s

Station 5 – 5 Burpees, 10 Merkins, 15 Squats, 20 LBC’s

Station 6 – 5 Burpees, 10 Merkins, 15 Squats

Station 7 – 5 Burpees, 10 Merkins

Station 8 – 5 Burpees

The Pax made light work of this so with extra time to spare, a short mosey to the playground for a quick set of Nickles.

5 rounds of

5 Pullups, and 5 dips.

Mosey back to shovel flag for Mary-

Mary-

20 – LBC’s – IC

20 – Freddy Mercury’s – IC

20 – LSF – IC

15 – Box Cutters – IC

15 – American Hammers – IC

Announcements

October 13th Rally in Raleigh with Franklin Graham for upcoming election at 12 pm – Busses and carpools Leaving LCC around 10 am on Thursday.

High Point F3 launch continues on Saturday – 0700 High Point Athletic complex. Had 44 on initial launch day and want to continue the strong support.

Miles for Matthews on Saturday the 8th with 5k and 10k options.  E-mail will have link to signup, Looking for a strong F3 showing.

COT

Danica Took us Out

Great Work by all PAX today!

It was an Honor to Lead

Aye!

Gold Digger-

 

PAX: Gold Digger

QIC: October 3, 2016