December 2nd, 2017 By Laser

7 PAX ended up diverging on D Lake for healthy dose of pain this fine Saturday morning. YHC and 2Step joined The Valley PAX for 8+ miles in the early gloom. When we got the downPAINment started there were 5, a better late then never appearance by R2D2 and Schoolbus brought us to the lucky 7 and it went down like this:

Warmarama:
SSH x 20 IC
WM x 20 IC
IST x 15 IC
High Knees x 15 IC
PP x 15 IC
Arm Circles 10 For 10 Back

Mosey Around Pool to start of Parking Lot:
PAX perform exercise at each tree, plank till all PAX are done at each stop
Mosey around the pool to start, plant till all arrive and start next round. (3 Rounds)
Exercises:
10 Burpees
20 Merkins
30 Mountain Climbers (2 Count)
40 LBC
50 Squat

Catch Me If You Can –
Two partners. Partner 1 performs exercise and then sprints to catch the Partner 2, who has been running backwards.
Down and back 1 = 10 Carolina Dry Dock
Down and back 2 = 10 WWII Sit Up
Down and Back 3 = 10 Ranger Merkin

Circle Up at Shovel Flag
Groiners x 20 IC
Monkey Humpers X 20 IC
Circle Merk x 3 Rounds

Mary:
Crunchy Frog x 10 IC
Low Dolly x 20 IC
Reverse Crunch x 10 IC
Rosalita x 20 IC
LBC till smoked (IC x 50)

COT and BOM

Moleskin:
* King Julian was inquired about supplements which turned into talk of little blue pills
* R2D2 was sporting the new FIA tennis shoes
* Schoolbus was a late join but is nursing a chest injury (prayers)
* Random thoughts and philosophy were plenty

Announcements:
* FlyBoy is our AO Q for Operation Sweet Tooth. Bring new toys or cash donations to him at bootcamps before Christmas
* The AO Holiday Party is looking like Dec 30th at TurfNTurf’s Casa. See the poll on slack to vote on the date and to sign up to bring some food. BYOB
* Registration is open for the Run Run Rudolph 5K on Dec 16th. Will be a lot of F3 presence since this is home turf for The Valley PAX. Be There!

HAPPY BIRTHDAY Half-Step!!

It was an honor to lead you HIM this morning. Great time of 2nd-F at Sunflower. Can’t express how thankful I am for you gents and how much I appreciate all of you. BETTER TOGETHER!

Laser – OUT

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