Ode to the PAX

It was a balmy 26 degrees…winter is just trying to hang on.  11 PAX were ready to get moving to get warm

DISCLAIMER

PRAYER

COP

SSH x 20 IC

Abe Vigoda x 10 IC

Burpees x 10 OYO

Elevator Merkins – don’t remember how many

Mosey to the band field for dynamic warmups  for 100 yards

THE THANG

Mosey to the front of the school for an ode to @Catfish.  Our good pal we haven’t seen in a while that introduced us to Super Legs.

4 Rounds

• 20 Body Weight Squats • 20 Jump Squats • 20 Body Weight Lunges • 20 Jump Lunges • 10 Box Jumps

Rest ~30 secs. and repeat.

Immediately after the last round stepped over to the brick wall for an ode to @Jamboree.  Performed a wall sit with 10 upper cuts IC.

Mosey to the track to loosen the ole legs up.  Performed 100m sprints immediately followed by an exercise.

• Sprint – 15 hand release merkins • Sprint – 10 hand release merkins • Sprint – 20 LBC’s IC • Sprint – 15 LBC’s IC • Sprint – 20 Heels to Heaven OYO

Mosey to the parking lot to circle up for an ode to @Trolley.  PAX grabbed hands, spread out far enough to sink down into a slow squat, and held it while counting around the circle for 5 rounds (55).

MARY

Hit the 6 for some Mary.  A round of Boat/Canoes as an ode to @Penn-Seagal.

CIRCLE OF TRUST

PRAYER

MOLESKIN

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS

Reminder for Keep America Beautiful Day, several prayer requests for sicknesses and health reasons.  QIC “threw up” the prayer request which made some PAX chuckle.