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) 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
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