Crazy 8’s the last day of the month

Jan 31, 2019 @ The Yacht Club

PAX: Meat Gazer, Spaghetti O, Narco, JV, Go Daddy, Nae Nae, Musk, Crabcake, Ambien, Bartman, Cookies, Chumbucket, Spaulding (QIC)

Conditions:  39 with just a little wind

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper and stronger today.

Warmup:

SSH x 25 IC

Arm Circles x 10 IC (both ways)

Raise the Roof x 10 IC,

TTT x 10 IC

Squats x 20 OMC

Merkins x 20 OMC

Indian Run around SC Town Centre

Thang:

Partner up for Crazy 8’s.  PAX run a figure 8 thru SC Community park stopping at 4 locations for 2 exercises (8 reps each) at each location.

Pavilion: 8 burpees and 8 dips

North side of the circle: 8 box jumps and 8 plank jacks

South side of the circle: 8 step ups and 8 derkins

Playground: 8 pull ups and 8 mountain climbers

Most PAX got in 5-6 sets of 8 exercises

3MOM

Flutters x 30 IC

American Hammer’s x 20 IC

DONE!

COR

NOR

Announcements:

-Hood to Coast this Saturday at Beach House.  If you are running P200 for the first time check it out

-2nd F Happy Hour today at 5pm at WoB.

-Keep running and training for P200

-Help out cooking the Butts this Friday and Saturday

Prayer:

-Prays for Narco’s dad

-Unspoken

-YHC shared with the PAX Ecclesiastes Chapter 4 Verse 9: “Two are better than one” and it’s connection to the fellowship and brotherhood in F3

Moleskin:

-Hard Hat pulled the “I’ll drive myself” no show this morning.  Fartsacker!

-A lot of mumble chatter about Brutus’s VQ from the day before.

-Spaghetti O “Nothing like an Indian run to get your heart pumping”  Thanks for the push brother.

Until next time ~Spaulding

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