March 10th, 2020 By Steel Cannon

12 PAX posted at Rolling Stone this morning to practically perfect conditions.  Mid-50’s.

0530.  Longer disclaimer is provided, since we have FNG Alex with us.

Let’s mosey to my favorite area, HRMS.  Warmup under the glow of the lights at extra building on the front lawn.

Warmorama

SSH x 25 IC

IST’s x 10 IC

Windmill x 10 IC

Arm circles OYO

Merkins x 10 IC

Tempo Squat x 10 IC

Mosey back out the front opening of the fence and take a right down the sidewalk towards the bus circle.  Take a right onto the sidewalk and gather up at the entrance for the Thang.

The Thang:

Workout will be OYO.  But due to larger number of pax, let’s split up into 6 on one side, 6 on the other.

20 Merkins

Run a lap around the car circle island

15 Sugar Specials.  (Double-step ups on the planters.  All the way up and down = 1 rep)

Run a lap around the car circle island

10 Core killers (Left, right, both = 1 rep)

Run a lap around the car circle island

Rinse and repeat one more time.

 

Mosey towards the steps at car-rider circle.  Split into 2 groups.  6 pax reverse bear crawl up one set of steps, the other 6 reverse bear crawl up the other set of steps.  Mosey to the teachers lot and line up on the curb closest to the school.

 

Time for some suicides.

Run to first line, 2 burpees

Run back to original curb for 20 squats

Run to second line, 2 burpees

Run back to original curb for 20 squats

Run to far end curb, 2 burpees

Run back to original curb for 20 squats

Let’s do it again, with one modification.  Do the same thing, but instead of squats, we do 20 WWII’s.

 

Running short on time.  Let’s do the same thing, but no exercise at original curb, just a modified 2-burpee suicide.

 

10 count and stay in your line and let’s Indian run through the car rider line, staying on the driveway to the exit at the sidewalk.  Last person drops and does a burpee before running to the front of the line.  Hang a left on the sidewalk and stop the run at the top of the greenway.

 

10 Monkey humpers IC.  We had one car go by.

 

Mary

 

15 Crunchy frogs, IC since Chicken Strip is in the house!

25 LBC’s IC

 

Recover, recover

 

COT / Announcements

 

Boys and Girls Club Challenge.  JB mentioned that the Rolling Stone AO has been improving on donations lately and is crushing Skywalker.  Sparky then claims that they are sandbagging and waiting to deposit all of their money at the last minute.  Not a bad strategy, as long as it’s true!

 

Prayers were lifted up for our Country.  Thanks to our Veterans.  Prayers for first responders and service men and women.  Prayers for the many unspoken prayer requests this morning.  The Lord knows what is on our hearts.

Thanks given for FNG showing up this morning.  May he feel the love and brotherhood that we share at 5:30 and come back out for more!

Moleskin:

Good effort put in by the Pax this morning.  Was a beautiful morning to get a workout in.  I hope that you all got a little something out of it.  Thanks for being there to help me get better.  I appreciate my brothers of the gloom!

Always an honor,

Steel Cannon

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