57 degrees, partly cloudy with about 10 rain drops on this first Thursday of November 2017, 17 Pax join Cooter for his VQ ( yep, its my first one).
LBAC x 20 forward, x 20 reverse, Lunges x 10 OYO(each leg), Willy Mays Hays x 10 IC, Merkins x 10 OYO(wide feet, offset hands), Pickel Pounders x 20 IC, Merkins x 10 OYO(single foot, offset hands), Fire Hydrants x 10 OYO, Incline Merkins x 10 OYO (Palms up, slow, full extension)
Mosey to long wall beside creek, alternating some butt-kickers and high knees. We use this wall for a lot of things, so I thought I’d introduce the Pax to the Box jump/ dip wall. Pax would perform box jump on the wall, step to their left to come down and go straight into a dip. Continue the length of the wall(app. 100 yards??) While waiting, either at the start or the end of the wall, the Pax would hold Al Gore.
Mosey to the sign at the upper end of park.
Pax broke up into 2 teams of 9, made 2 lines, arms length apart, then was introduced to the Merkin- Roll- Tippy Toe Race. This goes as follows- 8 Pax drop to ground to begin Merkin-Rolls, last Pax peforms a burpee, then has to run (Tippy Toe) to the front of line while jumping over the Merkin- Rolling Pax and fall in, next Pax in the back of line does the same. This was performed the length of the grassy area at the park, with a switch to the other side at 1/2 way point for equilibrium purposes. Some go-getter Pax had to back track to get Rucks left at the beginning of the race. One Pax allowed his keys to fall out of his pocket in the gloom and mud, we spent a minute helping 2A find them.. Moseyed back to amphitheater..
LBC x 100 OYO, Incline Merkins x 30 OYO- Palms Up, Rite-Aid chose final exercise of Heals towards Heaven for the final 1.5 minutes
CIRCLE OF TRUST
Introductions happen all of our life, some are good, some not so. Some build up, while others bring us down. We are introduced to people, places, new things, just about everything we do that is new in our life, we are introduced to it. When I was younger, older kids introduced me to some not so good(sinful) things which I still battle today. Thankfully, a friend introduced me to Jesus as a 18 year old( which I still hold onto today, actually- HE does the holding onto) If you have never been formally introduced, I’d be glad to. Today, a few introductions of exercises occurred with a twist on some older combined exercises. Hope the Pax enjoyed. BTW, I want to thank some ole Kentucky boy, that came to Tennessee VIA South Carolina, that thought it was a good idea to introduce NETN to F3. Its been a fun ride, looking forward to it for a long time to come. Thanks Donatello!!
Think of someone you have not seen in the gloom in a while and check on them.