06/26/2019 - the asylum - Welsh Dragons – Commando’s VQ
AO: the asylum
When: 06/26/2019
PAX:
Number of Pax: 9
Pax Names:
Commando, Nemo, Drafty Kilt, Abscess, Swedish Ham, Big Perm, QT, Khatmandid, Bear Arse
Number of FNGS: 0
FNG Names: -
QIC: Commando
Introduction
Lets hit all the body parts and most of the park!
Warm-O-Rama
Mosey to the south lot.
SSH
Windmills
Weed pickers
The Thang
Mosey to the football field for Welsh Dragons x 10. Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc
Mosey to the playground and gather the coupons. We had more than 7 so we grabbed the water bottles as well. 1 curl, 1 lawnmower right, 1 lawnmower left. Repeat adding 1 rep up to 10 again.
Inserted some quick Mary for those that finished early – Captain Thor – 1 Big Boy sit up followed by 4 American Hammers. Repeat
Mosey to One Tree Hill. Bernie Sanders all the way up, 1 deep squat, jog back down. Repeat to 10. Called it due to time around the 7-8 mark.
Mosey to flag. Got a few mins left so on your six. Right knee to right elbow, left knee to left elbow, both knees to both elbows increasing in reps to 10 again.
Finished right on time.
Circle of Trust
COT this morning was about our Identity. I explained my Welsh heritage (hence the Welsh Dragons to get us started) and how that is part of my Identity but not all of it. Then went on to discuss who we are in Christ and that our Identity is one of a conqueror and joint heir.
Naked Man Moleskin
I guess the adrenaline got me going and I started out the gate way to fast. Thanks to a kind word from Swedish Ham, I slowed down and did my thing. Worked hard and kept up. Great workout guys. I am proud of each of you and grateful for the impact you are having on my life.