Two for Red October
FNGs: None
Warm Up: joined Fram and the Mutiny PAX for SSH, daisy pickers, Windmills, static stretching, Sir Fazio Arm Circles, Michael Phelps & 5 Burpees OYO.
The Workout: Moved to the shelter for the following exercise, grouped in three, mostly 10 count or 10 count cadence, rinse and repeat before moving on to next set of exercises.
Set 1: KB swings, Triceps, Upright row
Set 2: Lawn mowers, rut-rows, bus-drivers
Set 3: Plank front arm raises, single arm thrusters, Step Ups (alternating L/R)
Set 4: one arm Swings, halos, trunk twists
Set 5: From our 6: Nipplers, six inches, straight arm OH curl….Mosey to the wall and learned a new version of straight arm OH curl (most excellent)
Cranked out 22 merkins in honor of suicide awareness with Veterans.
Mary: Joined Fram on the tennis courts. leg climbs, scissor kicks, knee ups, lots of great core work (memories of P90X)….really great stuff
Announcements: Greenwood challenge #3 this week (iron PAX); Mulch at Bass Lake; Litter clean up in FV on Sat am (check Slack/FB).
T-Claps (Recognition): BRR and VBRR runners
Prayer: Unspoken; PAX traveling; PAX and spouse looking for work; Military; First Responders; Leaders
Honor to lead – thank you Billy for joining me in the gloom. Honor to lead. -Dauber
