Remember and Be Thankful
The clock struck 5:30 and the Pax circled around the flags to take a moment of silence to remember all that made the ultimate sacrifice then Dauber led us in the Pledge of Allegiance
FNGs: None
PAX: LED, Doc, Norm, Cupid, Finkle, FedEx, H1N1, Potts
Warm Up: Dauber led us in warm up with a lap around Club Works, daisy pickers, SSH, Imperial Walkers, and Good Mornings
The Workout: After splitting up I took the Mutiny guys over to the playground across the parking lot by doing “LL Cool J” which consisted of alternating lunges, to a burpee, to a squat jump. At the playground I told the Pax to partner up and then I took them through the stations I had set up and consisted of;
Station 1: Battle Rope and a 30 pound kettlebell for thrusters
Station 2: Pull ups and Leg raises
Station 3: Jump ropes
Station 4: Fire Hoses for alternating lunges across half the soccer field
For Round 2 I changed Station 2 to reverse crunches and merkins with your legs on the swings, so it’s TRX exercises without the TRX bands!! After round 2 we headed back across the parking lot to meet up with Red October for Mary the same way we came in, with “LL Cool J”
Mary: Each Pax called out an ab exercise that included American Hammers, LSF, Box Cutters, Monkey Humpers, Burpees (called out by Cupid for sneaking in after 5:30 without being noticed), Pickle Pounders, Merkins, WW2, Reverse LBC, etc… All exercises were performed in cadence that varied from 10-25 reps except Merkins which were on Doc’s up and down count.
Announcements: Sign up for Frosty, HSHM still looking for volunteers, South Wake Christmas Party
T-Claps (Recognition): Veterans and their families
Prayer: 16-Bit is traveling, Active Military, unspoken. Norm took us out.