Zippo’s Swan Song

9 PAX came together on a warmer than average, MOIST morning to enjoy my last Q as AOQ

DISCLAIMER

PRAYER

COP

Warm up?  You’re talking about warm ups!? We don’t need no stinking warm up!

THE THANG

The start and finish of todays Q was the same 4 exercises, though the finishing round was performed somewhat slower and with more griping from the PAX

In cadence for all:

• 20 Side straddle hops • 20 Mountain man poopers • 20 Reverse lunges • 20 Hand to opposite foot sit-ups

Next ups was a fan favorite, 11s    The exercises performed were Pull-ups and Mercans. Some chose to jog across the playground and parking lot to perform their Mercans, thus expanding on their Cardiovascular fitness and general awesomeness.

Next station was at Charlee’s Corner    An inverse ladder by 5s of Step Ups and Dips   (20 step ups/ 5 dips,  15 step ups/10 dips,  10 step ups/15 dips, and 5 step ups/20 dips)

We returned to the flag and performed the open sequence of those same 4 exercises we started with

MARY

Fortunately, or unfortunately, depending on your perspective, there was still 10 minutes left for Mary

This included Flutter Kicks for 20 seconds followed immediately by 10 seconds of holding Canoe position. Repeat x 3

Then 2 rounds of J-Los for 10 count in cadence

CIRCLE OF TRUST

PRAYER

MOLESKIN

ANNOUNCEMENTS

#Arrowhead Convergence is the Saturday from 730-830am.   Bring a shareable breakfast food/dish