COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Pitbull, Dr. Suess
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x25, Arm Circles 10 IC F, Arm Circles 10 IC R
THA THANG:
Mosey the B Field
Colombian Necktie exercise:
1: On your hands
2: Kick out to plank
3: one arm to elbow
4: other arm to elbow
5: one arm straightened
6: other arm straightened
7: leg back in to tuck position
8: Jump up
Sprint to line 1, back home: 1 necktie
Sprint to line 2, back home: 2 neckties
Work up to line 14
Sprint to line 14, back home: 14 Squats
And work down till time.
105 Columbia Neckties done
Squats done: 69 Dr. Suess, 60 F150, 50 Stingray, 39 Pitbull
MARY:
Don’t Cross Mary IC x20
LBCs IC x15
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
The Harbor The Murph Benchmark 2020
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sally, Stingray, Icebox, Sweet Baby
QIC: F150
AO: The Harbor
F3 DISCLAIMER & WELCOME:
WARM-O-RAMA:
SSH IC x20
THA THANG:
Mosey to the playground and start the timer
The Murph
1 Mile Run
100 Pull-ups
200 Merkins
300 Squats
1 Mile Run
MARY:
None
CIRCLE OF TRUST/BOM:
As a start to 2020 some men make New Year’s Resolutions and fail to keep them beyond the month of January. My challenge to the PAX was to spend the month of January determining words that we see in men we admire, write those words down. At the end of January narrow the list down to one word and focus on that word to improve on this year.
MOLESKIN:
A lot of mummblechatter about running with a few elevation changes and how that must have changed outcome of the PAX. Overall everyone was focused on their time and workout.
ANNOUNCEMENTS:
1. Emergency contact form on Band.
2. Q Source meeting at lunch time.