A cold wind blew into Circle Time this morning. 13 Pax made it out of the fartsack to kick off Everest week and to celebrate Lunar New Year – the year of the rooster. YHC had chosen a mix of old and new exercises. Some were more enjoyable than others…

No FNGs so a brief disclaimer and we were off on a mosey around the parking lot, ending up back at the flag for…

Warm-O-Rama

Side Straddle Hops x 20 IC

Windmill x 20 IC

Sun Gods (Forward and Reverse) x 15 IC

Chinooks x 15 IC

Imperial Walkers x 20 IC

Copperhead Squats x 20 IC

A short mosey over to the bus line for…a quick snot rocket by YHC and then…some mumble chatter and then…

The Thang

YHC had dutifully studied the Exicon looking for rooster themed exercises. None were found but YHC did notice an exercise that he did not remember trying before…

Indian bear crawl to end of cones (this was definitely a crowd pleaser, directions were to merkin while the 6 was bear crawling to the front – lots of merkins)

Tabata (20 seconds on and 10 seconds off) exercises were:

– knee slaps

– side straddle hop

– split jumps

– squat jumps

– knee slaps

– side straddle hop

– split jumps

– squat jumps

After a 10 count, we moseyed around the parking lot back to the start of the bus line.

This round we did Lt. Dan to the far end of the bus line.

Tabata (20 seconds on and 10 seconds off) exercises were:

– plank jacks

– ski abs

– plank jacks

– monkey squats

– plank jacks

– ski abs

– plank jacks

– monkey squats

Another 10 count and another mosey around the parking lot back to the start of the bus line.

Crab walk to far end of the bus line.

YCH had a bag of cookies (e.g. small frisbeeish devices). Everyone got two, placed them under their feet and we did some plank drags back and forth across the bus line.

Then we moseyed back to the flag for…

Mary:

LBC’s x 20 IC

Box Cutters x 20 IC

American Hammers x 20 IC

COT: TPS took us out this morning. It was great to see him back in the gloom after his trip to cheese land.

Announcements:

– Everest week continues tomorrow at Shake and Bake with a grand finale at Local Honey

– Pray for Long Time’s safe return from Uganda

– F3 Nutrition Challenge starting after Super Bowl, hit up Tommy Boy for details

Thanks for allowing me to lead this morning. It is always and honor. And thank you for always supporting and pushing me to get better in all aspects of my life. F3 works.

PAX: Everest

QIC: 01/30/17