QIC: Apnea
PAX: Apnea, DBA, Endo, Grouper, Miley
No disclaimer needed as all veterans present so we got straight to work.
Mosey toward the dead end and then turned back to head towards the nearby roundabout for:
SSH X 20 IC
Baby Arm Circles Forward X 15 IC
Baby Arm Circles Reverse X 15 IC
Indian Run to the trail gate by the Reserve
Frankensteins X 15 IC
Merkins X 10 IC
Through the gate to do 2 Sets of 20 dips, 20 Step Ups Total, 20 Irkins
Mosey along the trail until we got to the first bridge path.
Shoutout to Miley’s VQ for the next exercise (who did the demonstration)
Alligator Merkins across the bridge for about a third of the way
Bear Crawls for the next third
Duck Walk to carry us to the end.
No time to waste so we did an Indian run to the next bridge where we did walking lunges across.
The Reserve needs to look into fixing the end of this bridge as there was a big hole at the bottom that tried to take out Endo’s ankle. Even with our standard disclaimer, we never say don’t sue the Reserve at Long Lake Ranch.
Endo brushed it off like it was nothing as we moseyed all the way to the dock for 11’s.
Starting on the path we did 1 Merkin then ran to the dock to do 10 squats until we got to 10 Merkins and 1 squat.
Grouper led the PAX here the entire time so YHC and Endo tried to slow him down a little by blocking the dock path during the second to last round of squats and keep him trapped on the dock.
Short mosey to nearby pavilion for 2 rounds of 25 Calf Raises on the columns or poles, 25 dips, and 25 Derkins.
Mosey out to Leonard Road to head back toward the courts. Quick shortcut through the pool parking lot to get to Breynia Drive. With about 15 minutes left, YHC called for some escalators to take us back.
At the next 8 light poles, we did
5 Burpees
10 Bonnie Blairs (hard way)
15 Merkins
20 Squats
20 Squats
15 Merkins
10 Bonnie Blairs (hard way)
5 Burpees
20 count slosey to recover but the PAX were ready to go. We only made it to a count of 10.
Indian run all the way back to the courts to finish up just in time at 615
Great job by all PAX today.
COT
Prayers for all PAX in attendance, those PAX DR, that may be going through tough times, and all that couldn’t make it today.
MOLESKIN
Congratulations to No-See-Um, DBA, Grouper, and Haka on completing the 26.2 Mile Star Course this past weekend.
Though not mentioned until later today on slack but congratulations to Belding on continuing to achieve his nutrition goals as he sticks with the challenge and continues to see results. Keep up the great work.
Congratulations to Miley on his VQ this past Saturday. We look forward to more Q’s.