200’s at the Trot
Warm Up: Beautiful morning at the Trot with pleasant high temps in the low 60’s; 19 PAX dressed in shorts and short sleeves jogged around the tennis courts circling up in the parking for the following exercises in cadence: 20 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Windmills; Static stretches included L/R arm stretches in front, over the shoulder and hands clasped behind our back.
The Workout: PAX partnered up. 8 groups of two, (one group of three). The workout began with a modified Dora: each two-man group executed the following exercises OYO: 200 merkins, 200 LBCs, 200 Squats and 200 SSH. The single group of three PAX executed 300 reps of the same exercises. When PAX were not executing the Dora, PAX initially ran down the driveway to the opening in the fence and back to the parking lot; PAX alternated their run the next time with an opposite run – running to the top of the hill, touching the guardrail and back to the parking lot. PAX got in multiple runs in both directions. LED gave us a 10 count after completion of modified Dora (Some PAX helped the 6th finish their reps – great work). With time still left on the clock, Q called an audible and added 100 Star Jumps and 100 Frog Jumps. PAX not jumping ran down the driveway to the snack shack and back. Great job by Pablo running back to the shack picking up the six for a strong finish. With legs shaking…
Mary: PAX headed to the tennis courts and held BTTW for a 30 cadence count and circled up for the following 10-count cadence exercises: Freddie Mercury; LSF, Box-cutters, Homer to Marge (L/R leg up). Finished with numerous yoga stretches including, chaturanga, three legged table, plank, cobra and pigeon pose.
Announcements: Banana Seat advocated all PAX check themselves monthly – screening for testicular cancer. He won the Breathtaker challenge and is raising awareness at each AO this month. Look on Slack/social media to support this important cause that negativity impacts many men. Great work BS. See Slack and FB for additional announcements. Q-Source immediately after workout- Stick Boy.
https://www.cancer.gov/types/testicular/patient/testicular-screening-pdq
T-Claps (Recognition): With the Final Four in the review mirror, PAX learned we had two winners in their respective brackets: The Natural chose both of his teams correctly in the Final two (hence the VA orange gear he adorned) and BS picked more games right in our local F3 pool. Well done.
NO Spotlight on the 6th this week – Apologies.
Prayer: Families, kids, spouses; Injured PAX; Crab Legs involved in a clinical trial at Johns Hopkins; UNSPOKEN, work issues/opportunities with Dauber; Breach took us out.
EC: Particle Board, LED, Blue Hen, Brony, Dumbo, Pablo – Nice Work on the 2 mile run.
Thank you for the opportunity of leading you men in the gloom. -Dauber
