WHEN: 9/23/2017
QIC: Snack
PAX: Stakeout, El Chapo, Bob the Builder, Fish, JAG (from F3 N.C.), Queso, Spur, Brexit

9 men met Saturday at St. Luke’s, praying for a bit more breeze.
Conditions: Temp: 74; Dewpoint: 70; Humidity: 95%; Visibility 10 miles; Wind: light & variable; Sky: Mostly Cloudy

Warm Up

– SSH 30 x 4

– Peter Parker Kicks 30 x 4

– Hillbillies 30 x 4

– ‘Merican 15 x 4

Run to Motherboard

 

The Thang

– Plank (RA/LA/RL/LL/Mission impossible)

– Imperial Walker 30 x 4

– Little Baby Arm Circles – Forward 30 x 4, Reverse 30 x 4, Hand claps 30 x 4

– Squats 30 x 4

 

Run to Grassy Corner

– Plank (RA/LA/RL/LL/Mission Impossible)

– Front Kicks 30 x 4

  • Man makers 15 x 4
  • Through the tunnel 30 x 4
  • LBC’s 40 x 4

Run to Grassy Knoll (Soccer Field)

  • Plank (RA/LA/RL/LL/ mission impossible)
  • Lunges 1/2 way, mosey to sideline
  • Plank (RA/LA/RL/LL/ mission impossible)
  • High kicks 1/2 way, mosey to sideline
  • Plank (RA/LA/RL/LL/ mission impossible)
  • Butt kicks 1/2 way, mosey to sideline
  • Advanced Grassy knoll: PAX choice on # of reps of burpees, 10 sets, starting on the minute.  First 5 sets regular, next 5 sets Man Maker Burpees
  • walk / mosey a lap around far goal
  • Circle up:
  • arms out to side, arms up, arms in front, arms down (repeat 3 times)
  • Windmill 20 x 4
  • ‘Merican 5 x 4

–   Plank (RA/LA/RL/LL/ mission impossible)

Run to Grassy Corner

– arms out to side, arms up, arms in front, arms down (repeat 3 times)

  • People’s Chair/Arms Out- hold for 30 count

– People’s Chair/Arms Out – hold for 30 count

6 mins of mary

  • Dolly 30 x 4, hold for 10
  • High Slow Flutter 30 x 4, hold for 10
  • Freddy Mercury 30 x 4, hold for 10
  • Rosalita 30 x 4, hold for 10
  • Low Flutter 30 x 4, hold for 10

Walk back to Motherboard

COT

Moleskin

Free parking was abundant at the Motherboard and the Pax took full advantage.  The grassy knoll was dry and dusty.  We welcomed Justin Oliveira (JAG), an F3 brother and recent transplant from the heart of F3 country, North Carolina.  He is a former US Marine Corps Judge Advocate General (hence JAG) and is looking for a new gig in SAT.

Mumblechatter from the Pax kept everyone entertained.  Yes, you can do 40 LBCs and yes, you can do an exercise more than once during the workout.

Prayers for the folks in Puerto Rico and Mexico, for Pyro and for JAG as he looks for work.

T-Claps! Snack out!

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