AO: Patriot
QiC: Suds
Pax Count: 5
Pax List: Manhole, Meat Wagon, Stevie Wonder, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
5.58 AM at Patriot….
Suds: Wreck it, did you break the coupons?
Wreck it: What?
Manhole: Somebody busted all the coupons at the back of the school. You are the only suspect. Well….
Wreck It: Mumble chatter that basically was a “No comment” (or at least that’s what I heard)
Suds: Wreck it, What you got planned for the Q this morning? (i thought he had the Q)
Wreck it: I don’t know Suds, you have the Q, or at least the Q Sheet says you do
Manhole: Suds, you are the Q
Suds: (scratching his chin remembers that best practices speech: Q, then sign up the Q sheet, show up and Q, rinse repeat). “Oh yeah, I have the Q”.
Never fear, Weinke ready in my mind, we began are work out to ensure that the benches in the park meet the department parks & recreation standards.
Warm up:
1 burpee (trying to move quickly between exercises and keep pace up)
SSH, Emp. walker, Squats, drunk HB, Floyd Mayweather x2
2 burpee
SSH, Emp. walker, Squats, drunk HB, Floyd Mayweather x4
3 burpee
SSH, Emp. walker, Squats, drunk HB, Floyd Mayweather x6
4 burpee
SSH, Emp. walker, Squats, drunk HB, Floyd Mayweather x6
Stay plank, corbra stretch, downward dog, recover
The Thang:
Run a lap around track back to sidewalk. Toy soldiers, high knees, and butt kickers to the stop sign
Mosey to park bench by baseball fields, partner up
- Bench 1 – 60 incline merkins (30 each partner). Partner 1 does 10 while partner 2 planks, switch until 60 I-merkins are complete.
Mosey to bench by main entrance
- Bench 2 – 60 decline merkins (30 each) / Partner 2 squats
Mosey to playground:
- Bench 3 – Elevens (Step Ups / Dips) individual
Mosey to skate park for creature crawls. Crawled around park on inclines. Mosey onto pavilion:
- Bench 4 – Elevens (step Ups / Dips)
Mosey back to COT for Grateful Dead (mini camp): Plank – right hand up – plank – right foot up – move to scorpion position (right leg up) for 5 stone mountains while holding leg up – plank – move to scorpion position (left leg up) for 5 stone mountains while holding leg up – plank – left hand up – 5 diamond merkins – 360 spin – recover.
At last, All park equipment is good condition, reasonable wear and tear expected.
CoT:
- F2 event at Moondogs Growler at 7pm. I will drop by at 6 pm as I have to leave at 6.20-6.30
- Stone Mountain Run July 8th. Meet a Wildcat (Dunwoody High School) at 5.20 AM, Depart in cars at 5.30 AM (SHARP!)
- B-Bo sugery has been postponed. Now in August. Prayers for B-Bo
Stevie Wonder took Us out with solid professional uplifting prayer of peace on so many levels. Thank you for opportunity to lead. Until Next time and there will be next time, thank you. – Suds
Naked Man Moleskin:
Scripture of the Week: Psalm 91 (Stevie Wonder is preaching on this Sunday)
Beverage of the Week: Cider by Blake’s called Flannel Mouth. Good light and slightly sweet.