PAX (8): Cha-Ching, Mantooth, Mr. Hand, Olaf, Pinkman, Schneider, Scuba_Steve, Whiz, Scuba Steve
Picked up the Q from Valley Girl yesterday and wanted the PAX of Black Water to work off the feasting from Thanksgiving!
Mosey to the end of the parking lot for the following:
Michael Phelps (on your own)
PAX moseyed their way towards the long road at the bottom of the church. On the way, we stopped at each Christmas light decoration to do 2 Burpees (for a total of 10). Once at the bottom of the road, we partnered up to focus on some ab work. One PAX ran to the island of the road (a good distance with some elevation) while the partner did LBCs. Once the runner returns, partner takes off. Rinse and Repeat with American Hammers for round 2 and Flutter Kicks for round 3.
Once all PAX finished, we moseyed to the coupon pile for some weighted work. Each PAX selected a Medium/Large coupon. We started with 20 curls (for the girls) and then dropped our coupon and rotated one spot clockwise. The next PAX selected the exercise and we went around 1.5 times until time to head back to the flag. Exercises included:
Bent Over Rows
Burpee Push Press
500 Lb Pencil Hold* (FNG Special - *Name may be wrong)
Overhead Ball Busters on your six
Flutter Kick Bench Press
We moseyed back to the flag and had time for three more burpees.
Santa Ruck on Dec. 9th at Tower Rd at 8:30.
White Elephant at Baskins on Dec. 9th at 6:00. Signup for food on Slack
New Years Eve Run, details TBD on Slack
Prayer Requests for Benny's MIL, Snowman's MIL, and FNG (Scuba Steve's) Sister-in-Laws Family.
It's always an honor to lead the HIM at Black Water! We can not take for granted the health that we have to be able to work together in the gloom and better ourselves! Excited to have Scuba Steve join us and look forward to seeing his acceleration!