Flip it and reverse it

AO: The Wreck

When: 09/28/2022

QIC: Rooney- timlonergan

PAX (17): Backside, Bieber, Choo Choo, Deadbeat, Donor, Juve, Meltdown, Moonshine, Raider, Sell-out, Shrink, Squeegee, Tubbs, Vanilla, Other, Sellout, backside, Bieber, choochoo, squeegee, shrink, deadbeat, tubbs, donor, Miagi, Judy, raider, welcome pawn, vanilla, moonshine, meltdown, backside, and there may or may not have been a Bear sighting


Running to the beat down and finding Deadbeat on the way… always a win.  Coming in hot on foot at 5:30 is also considered a success… it may have kept everybody (quite a large group) in suspense the exact right amount of time


My body was quite sore from meltdown’s punishment on Monday, so my goal was to do a little warm up to loosen things up

30 side straddle hops

knees high

heels high

side shuffle ( normal and deep squats )


The Thang:

Due to the fact that my body still had painful soreness while walking, I figured we could try to undo everything that was performed Monday.  Most notably:

backwards lunges 100 yards

backwards bear crawl 100 yards

That took a while, except for squeegee…

many other fun activities were formed including but not limited to unilateral heel raises, unilateral squats, unilateral deep squat jumps, side planks with leg lifts, front planks with leg lifts, Russian hamstring curls while partner planked, push ups with a partner slap, with merkins, crabwalking, squatting, planking strewn in intermittently.  Nothing like a little sprint before the jog back.  American hammers and then deep squat jumps bilaterally to finish off.  My apologies for less posterior chain than usual… I will be back.


I don’t remember any announcements … sorry if there were.  But welcome to Pawn!  I hope he comes back.  Definitely didn’t get his info before he skipped out.
thanks to all of y’all for coming out.  A lot of beautiful familiar faces is a great way to start the day and keep momentum for the week.

Naked-Man Moleskin:

We all have a struggle whether it is physical mental or spiritual… don’t wait to address it.  Could be a decade or two later with no progress and probably a worsened issue if you just say I will do it later…  You are diligent at 530 in the morning.  Let’s be diligent during the day too— pick up the phone to make an appt or do whatever you need to do to take care of yourself.  You deserve it.  And your family deserves the best you that you can be.
God is good.  Grateful to Him for providing 17 blessings out there today and many more in my life over the years.
Press on toward the goal.

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