YHC arrived slightly after pre-run was supposed to begin, luckily (or unluckily) no one else showed for pre-run, but there was too much set-up to do and being already a little late, the pre-run never occurred.
PAX began to trickle in and it was then time.
Mosey to the old warm up spot, which has been ignored for several weeks now. Warmup conducted, while Sirmixalot trails in trying to pretend like he wasn’t late (we noticed).
10 Side straddle hops
10 Willie Mays Hays
10 Toy Soldiers (both legs)
10 Moroccan night clubs
10 Torso twists
Mosey to the field for workout stations.
Each station had a list of exercises. After rotating through 6 stations (60 seconds exercising, 20 seconds rest), 60 seconds rest was given, then the next exercise on the workout was conducted.
Station 1: Merkins, Bicep Curls, Tricep Extensions, Carolina Dry Docks
Station 2: Squats, lunges, Copperhead squats, reverse lunges
Station 3: Situps, V-up/Y-up, LBCs,
Station 4: Jump ropes (all four rotations)
Station 5: Agility Ladders: Two-step runs, Hops in and out, Icky shuffle, Side-staddle Hops
Station 6: Burpees, Bear Crawls (2 rotations), Frog jumps
After completion, PAX lined up for one round of sprints across the field. Time’s up, return to flag.
Santa Ruck was discussed and encouraged were to start preparing donations.
Shirt orders still active.
A new policy was approved by allowing time at each COT for an “awkward silence” to allow any PAX an opportunity to discuss anything personal that may be bothering them.
Prayers were given to Ace Ventura’s mother who is preparing for surgery.
PAX gathered for coffee. The coffee provided by Sirmixalot was so strong it almost fought it’s way out of the thermos.
After it dwindled down to 2 (Ace Ventura and Sirmixalot), a post ruck, a long forgotten tradition at Firehouse, was conducted over fellowship.