AO: Patriot
QiC: Suds
Pax Count: 10
Pax List: BiBo, Louis Lane, Manhole, Novocaine, Radar, Seles, Suds
FNG Count: 2
Downrange: Renaldo
These are the best of in the gloom days Gentlemen! Cool 55 degrees with slight breeze. A Glorious morning. Get as many of these beatdown’s as you can because winter is coming.
It was a big Wednesday at the Patriot. A Pax of 10 arrived in various clown cars ready for work. 1 Downrange, 2 FNGs. Truly a Great morning!
Warm up
1- burpee, squat, LBC, Floyd Mayweather
2- burpee, squat, LBC, Floyd Mayweather
3- burpee, squat, LBC, Floyd Mayweather
4- burpee, squat, LBC, Floyd Mayweather
5- burpee, squat, LBC, Floyd Mayweather
– 400 meters around track.
– Lunge walk down to the She Shed
Thang
Mosey up the sidewalk over to the playground, and then down to pavilion
Elevens at The Gas Pump (Pavilion)
– dips/step Ups. Gas Pumper at beginning of each round starting with 1 and ending with 10 on last round. That would be total of 55 of each exercise.
– Mosey to skate park.
Freddie Cruises the Skate Park
– Slow Freddie 12 ic x3 Freddie Mercury in slow motion holding elbows to knees for 3 seconds, rotate to opposite knee and elbow, repeat.
– Mosey to amphitheater
Pyramids at the Theater
– Durkin’s 10, 15, 20, 15, 10. That’s 70 straight total for you kids keeping score at home!
V Ups with Pharoah
– Slow V Ups x12 ic
– 30 seconds Pharoah on right side
– Slow V Ups x12 ic
– 30 seconds Pharoah on left side
– Slow V Ups x12 ic
– Mosey to COT
Dead Mini Camp
Plank – right arm up – plank – left arm up – plank right leg up – 5 one legged stone mountains – plank – 5 newton cradle merkins (10 merkins) – left leg up- 5 one legged stone mountains – plank – 360 spin – 5 diamond merkins- recover
That’s a Wrap – Suds
COT
Prayers
- Rosenberg family. Jeremy was laid to rest today.
- Forest Family. Son passed away at high school practice.
- Hurricane IAN. Pray for all those in the path of this storm
- All others unsaid this AM.
FNGS
- Welcome Puma, and FishNets
YHC took us out in prayer. Thank you for the opportunity to lead. Until Next Time, and There Will Be a Next Time! – Suds
Naked Man Moleskin
- Proverbs 3, v5-6: Trust In the Lord with all your heart and do not lean on your own understanding, In all your ways acknowledge Him, and He will make straight your paths.
- Octoberfest starts this weekend. Hmm!?! Who has Q on Saturday?
- No Chicken Hanger events
- Beer Recommendation: Paulaner Oktoberfest Bier (pint cans)
- Soundtrack (a really good mix this AM)
- Take What you Want, Def Leppard
- Need You Tonight, INXS (career cut to short)
- Oh, Pretty Woman, Roy Orbison (best voices of all time)
- Jealous Again, Black Crowes (great guitar solo)
- Dancing With Myself, Billy Idol
- Mr. Brownstone, Guns N Roses (all timer hard rock song)
- We Can Work it Out, Beatles (one of their best songs)
- No More No More, Aerosmith (love this song)
- When the Levee Breaks, Led Zeppelin
- Photograph, Def Leppard (monster tune)