Red White & Boom Monday November 27, 2017
16 Lucky Pax members with the Q. Posted this morning to take shelter.
Pax: Dean, Fortran, Deliverence, Chipper, Blue Hen, Epstein, Special Ed, Dr Evil, Kay, Red Hot, Gilmore, Craw Daddy, Tenderfoot, Flounder, Fanny Pack
Q: Sludge
Mosey to the car rider line for warmarama.
ABE’S Dean Style
Cotton Pickers
Sun Gods (little circles frontwards, big circles backwards)
Moseyed to the car rider benches.
The Thang
Traveling derkins with bear crawl from bench to bench. (New Name for the exercise is Shin busters. Special Ed said that will leave a mark)
While the pax is waiting their turn they will do Frank N Dans (Frankinsteins with the squat of a lt. Dan)
After the pax is finished with their turn they will do Frank N Dans until the 6 finishes.
Mosey to new shelter.
You will perform all the exercises in order but do the 1st exercise on the list then run to the next shelter. Same thing at 2nd and 3rd shelter then back to shelter #1 to start exercise number 2 at each shelter. We will keep going to time is called. We will travel on the paved running paths clock wise.
New Shelter #1
Qty 15 IC
Pretzel Crunches each side
Cindy Crawfords each side
LBC’s
Crab Cakes
American Hammers
Shelter #2
Qty 15 IC
Shoulder Taps
Mountain Climbers
Plank Jacks
Peter Parkers
Parker Peters
Shelter #3
Qty 15 IC
Worst Merkins Ever
Dips, Dirkins, Irkins
Step ups
Burpees
Monkey Humpers
Nice job to Kay for getting them all done. We ran a little over 2 miles this morning. nice job by the Pax.
Prayer Request and Praises
- Chippers Father is at Home recovering
- The young girl who broke both wrist
Gilmore led us out.
It is always an honor to lead this group.
Sludge
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