September 9, 2020/AO – Paradise Island – temperature a cold and WET 41 degrees.
Pax: Vandelay, Gunner, Convoy, Icy Hot, Slow Pitch, Splinter, Grillz, Blue Chip, Wait Time, Big One, Roadhouse, Khakis, Two Step, The Plague, Chicklets, Todo and Tenderfoot
Tenderfoot promptly welcomed the PAX to F3 Omaha at 5:15. The Mission Statement, 5 Core Principles and Disclaimer were given. The PAX moseyed to a nearby parking area for warm a rama.
Once at the location, the following exercises were performed:
1. 19 Cherry Pickers
2. 20 Sungods IC – 10 forward, 10 reverse
3. 20 Copperhead Squats
4. 20 Mountain Climbers IC
5. 20 Alternating Side Squats 10 each leg
The PAX began the usual Paradise Island Route that included the extra bit behind Paradise to ensure they got the full effect (3 miles). Along the way the PAX hit four additional pain stations before finishing with Mary.
Pain Station 1 (arms) ● 10 Merkins
● 10 Werkins
● 10 Ranger Merkins ● 10 Diamond Merkins
Pain Station 2 (core)
● 20 Low Dollies
● 20 Heel Touches IC
Pain Station 3 (legs)
● 20 one legged lunges – right ● 20 one legged lunges – left
Pain Station 4 (arms n legs) ● 20 Dry Docks
● 20 Bobby Hurrays
1. 40 American Hammers in IC – each PAX did a two count and Tenderfoot rounded out the total to 40.
COT: Tenderfoot challenged the PAX to use positive self-talk. To encourage and push themselves through a positive mindset which they can carry out into the world to create more positive change.
ANNOUNCEMENTS/PRAYERS: We ended in prayer from The Plague who asked that Sky Q look out for the PAX, to keep accelerating the group and reaching out and picking up our brothers.
Thanks for letting me lead. Tenderfoot