10 PAX Took a Tour of Falcon Park
FNGs: None
Warm Up: Circle up and greeted all of the brothers attending the Nest. Welcome back Cotter, Chicken Hawk and welcome to The Natural, who said he had never been to this AO and wanted to check things out at Falcon Park in FV. Circled up with 25 SSH, 10 daisy pickers, 10 windmills, 10 Fazio Arm Circles (F&B), 10 IW, 10 HB, all in cadence and ended with some Michael Phelps. Five burpees because of a tardy PAX.
The Workout: Having moved ~12 yards of mulch (out of 20 total) over the past few days, this Q was not moving well this am but had to muster some energy and bring a workout worthy of the Qs who run The Nest. Remembering The Natural had not been here before, Q decided to take a tour of Falcon Park. We moseyed to the swing sets where PAX did two sets of 10 pull ups, 10 plank jacks and 10 star jumps; held plank to all PAX finished. Mosey to a short wall and executed two sets of 10 derkins , dips and irkins. Mosey to the enclosure with picnic tables and did two laps of up and overs said picnic tables. Hold Al Gore until all PAX completed. Mosey to the brick wall by baseball field. On the way, we executed Frankensteins and lunges. At the wall, Q called 10 count Australian Mt. Climbers, 10 count people’s chair, 10 count BTTW, 10 count people’s chair, 10 count Shoulder taps and 10 count people’s chair. Mosey to the inclined driveway with some butt kickers thrown in. Lined up on the incline drive and bear crawled ~ 20 yards to the stop sign. Lined up next to the stop sign, began jogging up hill and added Right and Left karaoke until reaching the parking spots. Lined up in front of parking spots and executed “build a bears” with one merkin at curb (each side) initially and then two merkins at the curb (each side) on the way back. Executed 25 more SSHs making sure the heart rate was up. Partner up for 10 broke back merkins and 10 paddy cake merkins. Got on our six for 25 WW IIs and 20 LBCs. Somewhere around here, Overachiever walked away to his car. Sent Cupid to check on him. (Thanks BS for alerting Q that we had lost one.) It was muggy with high humidity although temps were in the high 60s. PAX were soaked with sweat equity and we continued with some static stretching on our six while waiting to hear back on the status of Overachiever. Q had PAX get up and mosey to the parking lot. It was getting close to COT. Q wanted to personally check on PAX who was down. Directed PAX to get water and the circle up for COT. BS was befuddled having never heard a call for water during a morning Q. I needed one and thought it was best for all.
Mary: More importantly, Overachiever was better after a brief respite and some WATER, on to COT. Had the PAX do some plyometric exercises pushing hands together for a 10 count and then pulling hands (fingers grasped) apart for a 10 count. Rinse/repeat. Something new. Instructed PAX to call out one 10 count core exercise. We executed Cockroaches, pickle pounders, merkins, boat canoes, side heel taps, box cutters, H2M, to name a few. Q took us out with various yoga poses and positions including downward dog, runner’s stretch and pigeon.
Announcements: 9/11 convergence, hurricane preparedness
T-Claps (Recognition): h1N1, Fromunga (any PAX who did EC today)
Prayer: PAX brother hiking Kilimanjaro (prayers for his safety), hurricane victims (life/property), Crablegs, Noah’s Ark M., and Unspoken. Thank you Fromunga for taking us out.
An honor and a privilege getting in front of you men leading this workout. -Dauber
