Temp: 26 degrees
PAX: 14 – Gunner, Lansberry, Bovine, Mulligan, Bobsled, Wentworth, Hooah, Hipster, Folsom, Vandelay, Short Circuit, Doll Face, Blackjack
QIC: Animal
The Opener – Presented the 3 F’s, the mission statement, the five core principles, and the
disclaimer.
FNG today – none
Mosey – To the stage at Stinson Park
Warm – A – Rama:
1) Side Straddle Hops – 20
2) Big Ones – slow 10
3) Sun Gods – 10 forward 10 back
4) Tappy Taps – 15
Mosey – back to weights at the swings
Led the PAX in 20 curls
Pre-Thang: Counted off 1 and 2 around the horn to break up into 2 groups
Mosey – Group 1 mosey to the obelisk and Group 2 mosey to the benches
The Thang:
Group 1 was the push group. Once they completed the 3 exercises they would rifle carry to Group 2
Group 1: (20 reps for each)
1) Floor Press
2) Lunges – alt. legs (w/weights)
3)Â Â Â Â Â Â Â Â Â Â Floor Chest Flys
(Rifle Carry to next group)
Group 2: (20 reps for each)
1) Step Ups (with weights)
2) Curls
3) Shoulder Shrugs
4) Arnold Press
5) Step Ups (with weights)
6) Dumbell Squat’s
7) Bent Over Row’s
8) Deadlifts         Â
9) Goblet Squat
We repeated this until it was about 6:13 am – Omaha
Mosey – Back to the swings for post thang
Post-Thang: LBC’s (20) and American Hammers (around the horn)
Prayers: Mulligan requested prayers for his son
Message from the Q: On Choices – every day we make choices. Some are simple and some are complex. Be cognizant of the choices you make and how they affect your colleagues, friends, family, etc.
Closing Prayer