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.