November 28th, 2023 By Wexler

Pax:  Gamma, Bearclaw, Murtaugh, Uncle Floyd, Constitution, Othello, Mad Dog, Wexler

Q:  Wexler

8 studs came out early this morning to continue to work off all those Thanksgiving desserts they treated themselves with last week.  Freezing when I stepped out of the car but warmed up pretty quick.  This is what we got into.

Warm Up
:

Mosey lap around the parking lot

• Disclaimer
• SSH x20
• IST x15
• Windmills X10
• Mountain Climbers x 20
• Mosey back to the hill

Starting at the bottom of the hill

• 10 Burpees
• Quadraphilia up the hill
• 15 Prison Squats
• Run back down
• 20 Decline Merkins
• Quadraphilia up the hill
• 15 Prison Squats
• Run back down
• Repeato X 2

Run to the Portico

• 10 Monkey Humpers
• 15 Donkey Kicks
• 20 Dips
• Repeato x3

Mosey to the Wall

• 10 Wall Slaps
• 15 Seated Calf Raises
• 20 Arm Presses
• Repeato x3

Mosey to the entrance

• 10 Plank Ins/hands up squat
• 15 Curtsy Lunges (each side)
• 20 Carolina Dry Dock
• Repeato x 3

Run back to the gate entrance

• 10 V Ups
• 15 Plank Jacks
• 20 SSH
• repeato x 3

Mosey back to the hill

• 10 Burpees
• Quadraphilia up the hill
• 15 Prison Squats
• Run back down
• 20 Decline Merkins
• Quadraphilia up the hill
• 15 Prison Squats
• Run back down

Mosey back to camp for Mary

Mary:

• W x 10
• Leg Drops x 10 Each side

Announcements:

• This Saturday 12/2 – Kannapolis Children’s Home Christmas Decoration.  Let me know if you are available and which time.  9am-12noon or 1pm-4pm.
• 12/9 – Huntersville Half.  Not too late to sign up…Constitution….

COT

• Prayers for Star to get through her Covid quickly and start feeling better!
• Prayers for Firebrand’s friend who recently lost a baby
• Prayers for Deadhead as he goes through training
• Prayers for Janet and Dave Glennon after Janet’s breast cancer diagnosis

Strong work out there everyone!   it was cold and it was early but  you all showed up and put in effort.  Great to have Murtaugh back as well.  Don’t forget to reach out to guys we haven’t seen in a while.  Winter is a time when many have a hard time getting out.  Never hurts to check in to make sure that is all it is and nothing serious is going on.

 

I really do feel if you are looking for some discipline or accountability to yourself, Sign up to Q.  I had no interest in getting up this morning and I had about 2 to 3 hours of sleep last night.  However, I signed up the other day and I didn’t want to let anyone down.   Sometimes its hard to get up or put in the work for yourself.  When you can shift your ‘why’ and make it about others, it takes the decision out of your hands.  Really glad I was able to get out this morning, get better, and be around a great community of guys!

Thanks to all for coming out, pushing me, and allowing me the opportunity to lead!

Quote of the Day:

“When all is said and done, more is said than done.” – Lou Holtz

 

Harrisburg, The Ridge

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