June 14, 2019 Golden Spike
A little rain to start then 65 degrees and nice.
PAX: Vandelay, Big One, Khakis (RESPECT), Saul, Placebo, Lightyear, Stretch, Dufresne, Blue Suede, The Plague, Folsom, CSI, Hard Hat, Novocain, Honey Badger, Room Service, Roll Bar, Bubbles – early.
QIC: Vandelay –
No FNG today – too bad once again as I was hoping to name one. Vandelay presented the mission and disclaimers, and the PAX moseyed to the posh Field Turf surface and circled up for warm-a-rama after a lap around the track.
SSH 25 IC → Windmills 15 IC (Old man) Style)→ Hill Billies 15 IC, String rippers 15 IC – nice and slow to feel the burn → Calf Raises 15 on the up→ Stretching on your knees
Plank – Hold for 30, 20 Merkins, Chillcut – Hold for 30, 20 Merkins
Thang consisted of pairing up and 1 partner running stairs while your partner did an exercise in 5 Rounds. Alternating turns on the stairs. Partner exercises were AMRP:
Stairs: 2 leg hop (2x), Single leg hop alternating legs in 10 (2x), Wide stair steps (2x), Going up Backwards (2X), Sprint stairs (2X)
Partner: Plank Hold, Reverse Plank Hold, LBCs, Merkins, Your Choice
Sprints followed: 50 yard sprint, 50 yard jog, 10 count of rest, 100 yard full out sprint to goal line.
Boxcutters 15 IC → Freddie Mercuries 20 IC → E2K 10 each side → Circle of Hammer (10 hammer IC, 10 rest, 10 hammer IC, 10 rest, 10 hammer IC, 10 rest 10 hammer IC.
Circle of Trust
Announcements & Prayers:
- Another AO starting on Saturdays in late July in Papillion- More info coming from The Plague in coming weeks.
- F3 with 2.0s Saturday.
- Prayers for Roll Bar’s Mother- In Law, and Folsom’s grandmother for recent medical procedures.
- Prayers for my parents on their 50th wedding anniversary today.
Message from the Q – Vandelay:
Happy Flag Day
Happy National Bourbon Day
Please mindful of others and always show respect. Everyone deserves that at least.
“Respecting Someone indicates the quality of your personality” – Mohammed Rished Sakhi
Happy Fathers’ Day weekend.