20 September 2023 / AO Mt Olympus / Temp 65 deg, Wind 9 mph SE
8 PAX: Harding, Double Dip, G-String, Jackson 5, Beans, Amadeus, Rayban, Bobsled
QIC: Bobsled (Weeeeee)
0445 Pre-Run/Pre-Ruck:
G & Bobsled took off on a ruck. Double Dip & Rayban pre-running. Ran into Amadeus on the ruck and made him turn around, twice. Ruck got cut short because G forgot something at home. What a terrible Site Q.
0515 Welcome: Bobsled welcomed everyone to the Mt Olympus and F3 (Fitness, Fellowship, and Faith), recited the Mission Statement, Credo and 5 Core Principals. There were no FNGs unfortunately. Bobsled reminded everyone to modify as necessary as he is not a professional. There is a real risk of injury.
Warm-O-Rama: Side Straddle Hops (15 IC); Sun Gods (10 IC Fwd); P-Pteradactyls (10 IC Bwd); Big Ones (10 IC); Hamstring stretch
Pre-Thang: We circled up and performed 16 walking/rotating merkins to the right on coupons….and reverse to the left for 16 more. Completted a total of 32 merkins. Then we then did coupon curls (for the girls) AMRAP style during the song Pump It Up by Endor, with some intermittent Moroccan Nightclubs, raise the roofs and I think I saw Double Dip doing some fist pumps to the beat.
The Thang: 10 exercises; 2 sets of 20; 5
Sumo Gravediggers (X20 Lt; X20 Rt)
Sumo Deadlift (X20)
Alt Coupon Merkins (X5 Lt; X5 Rt; 10 Ctr)
Goblet Squat (X20)
Rainbow Push Press (X20)
Clean & Press (X20)
French Press (X20)
Blockies (X10)
Single Arm Chest Press (X20 Lt; X20 Rt)
Sumo Snatch (X20)
Line up one side. Perform set 1, Murder Bunny to other side, perform set 2, Murder Bunny back to start. We got done about 5 minutes early so we circled up and did 4 or 5 sets of various Mary. Finished up with Sarpy Slammers #Swag
Announcements/Prayers:
In honor of Gabe (KOA nephew) we all wore green and had green lights during the beatdown.
Heartland Hope Toys for Tots drive. Busser company match. Totals > 5K
Parsecs coat drive for kids. See Slack
Oahu, Pax on East side. Raising money to help family after his suicide
Reach out for help if you need in your own life
Prayers for G’s son with terrible side ache
Prayers for Harding son(Starhops) with bad toe injury
Prayers for Jackson 5 father
General prayers for a few parents & teachers with cancer
COT: Everything’s Gonna Be Alright
My playlist, which I forgot to start until 20 minutes in, was all Bob Marley. Marley was more than a Reggae artist, he was an idealist. His idea was that you could literally heal the world of Racism and Hate by injecting Music and Love into people’s lives. Couple days before a peace rally (Smile Jamaica Concert) performance he was gunned down in his home. Seven gunmen shot Marley in the chest and arm. Marley’s wife, Rita, was shot in the head in her car in the driveway. Two days later he walked on stage and performed. When asked why he said the people who are trying to make this world a worse place aren’t taking any days off. How can I? Light in the darkness. I challenge myself and the PAX to be a light in the darkness this week – Aye Bobsled