June 9th, 2018 By Gordo

19 PAX representing Comanche, Highlands, Rolling Stone, and Skywalker came to #Last Call for a sweat provoking and somewhat planned Gordo lead beatdown.  No FNGs noted.  Disclaimer provided.

Warmorama:

• Mosey to parking lot next to tennis courts
• Circle Up for exercises IC:
• SST – 25
• IST  20
• Merkins – 15
• Mountain Climbers – 15
• Carolina Drydock – 15

Mosey to parking lot south of high school football stadium.  Split into 3 groups and rotate counter clockwise going from station to station:

• Station 1: 20 LBCs
• Station 2: 20 Carolina Dry Docks
• Station 3: 20 Squats
• Repeat 3x

Short Mosey across the street to path with railing leading to baseball field

• Straddle rails and side plank walk to the bottom of the path
• Go back up the path bear crawling under the side planking pax
• Plank at start of the path doing various planking variations

Short Mosey to wide concrete pathway on the west side of the football field.  Station exercises as follows:

• Run to the first concession stand and do 20 WW II situps
• Run to the second concession stand and do 20 LBCs
• Run to the end of the pathway to the doors of the high school and do 20 squats
• Run down the entire path to the wall at the bottom of the path and do 10 BTW
• Repeat once

At the first concession stand plank and wait for PAX

Do circle of yoga:

• Plank
• Downward Dog
• Raise Right Leg
• Warrior 1
• Warrior 2
• Repeat with Leftside
• Plank
• Downward Dog
• Raise Right Leg
• Bend Right Leg and open hips
• Reverse Plank
• Repeat with Leftside
• and other plank activities

Bear Crawl across parking lot south of practice field

Lunge Walk to the end of the practice field

Line up at the edge of the practice field and do people’s Q

• One Pax leads PAX with their chosen exercise while the next PAX runs to the 50 and back while he comes up with the next exercise.
• All PAX lead an exercise

Mosey to Football field:

• Run down bleachers then up, then down, then up, then down, then up, then down
• 10 slow IC incline merkins

Mosey to Mary:

• Dying Cockroad – 15
• The W – 15
• Homer to Marge

COT

Moleskin:

• Youngest F3er today was @Minecraft – 9 years old!
• Many PAX 50+ – RESPECT and INSPIRATION!
• @Hammer requested that if we do Yoga again to please let the Comanches know so they can bring their yoga mats.  Noted.
• People’s Q section gave us a nice variety of exercises and there was little break to rest… aghh…
• I ran out of time and couldn’t do the J-Lo, sorry ONJ!
• Check out the Q sign up list and let’s fill it up for June and July!
• Invite your neighbors, friends, and work colleges to grow the PAX.
• Thank you for the honor to lead this great group of men with a workout.  I hope everyone has a great weekend!

 

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