12/04/2019 - the-asylum - QT-100
AO: the-asylum
When: 12/04/2019
PAX:
Number of Pax: 8
Pax Names:
QT, Katmandid, Gentleman, Swedish ham, Drafty Kilt, Dakotoes, Wall Ball, Scout
Number of FNGS: 0
FNG Names: zero
QIC: QT- QuickTrip
Introduction
QTs 100th workout! Not alot of cheers but i lot of angry noises and huffing!
Warm-O-Rama
I did a crappy job on Warmarama…..didnt think about cadence.
SSH-13, Imperial squats walkers…..need to work on count, lunge hip stretch, hammy stretches, rosalita x10, dolly x 10, boxcutter x 10, Welsh Dragons…..another item to figure out cadence.
The Thang
7 of Diamonds- 4 cones set up in a diamond shape….start with 7-Burpees at each cones, running from cone to cone….14 flutterkicks-repeat, 21 Merkins….28 Squats…got 1-1/2 rounds done before moving to the lower parking area.
Divided pax into 2 groups. 1 Pax works on 100 reps of a given exercise while the other members run in a large circle…..BBS were first followed by SSH…..Time was running down so we ended with one of my old favorites ( a la Streak) Bear crawl Indian crawl…..to the flag….I envisioned cheers but was meet with Jeers!
Circle of Trust
Pax didnt understand why we ran in certain formation….however at the end i showed them my strava and we spelled out 100 on the map! I handed out pamphlets the went over why we are here doing F3 at 5:30 3 days a week.
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Prayers for Drafty ( moving) and Scouts Mom!
Naked Man Moleskin
Lets remember our mission and keep EH(Emotional Head locking) guys to come join us. I hope that 2020 will bring more PAX out and that we will continue to be a tighter community, Which YHC ( Your Humble Correspondent) needs.
We had 3 guys agree to lead this month in hopes of having 100% participation from all PAX to lead a workout….if successful QT will shave his beard at the Dec 30 workout!
Memorize:
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.