UJ mentioned the possible need for an off day at Starbucks yesterday and YHC told me that if he needed one to let me know and YHC would take the Q off of his hands. About midway through the morning, UJ texted YHC asking me to take the Q to which YHC gladly accepted.
Weather was a warmer than it has been. No hat or gloves were needed and fingers didn’t freeze.
Disclaimer was given.
Warm-up
5 burpees OYO
SSH x 25
5 burpees OYO
SSH x 20
5 burpees OYO
SSH x 15
5 burpees OYO
SSH x 10
5 burpees OYO
Mosey to coupons and divide into two teams of 3 PAX each.
Hanging around
PAX 1 performs a straight arm dead hang for as long as possible. While he hangs, other two PAX do merkins until it is there turn. Once each PAX completes the straight arm dead hang, the rotation is done. Next rotation is bent arm dead hang for max time while the other PAX do thrusters. Next rotation is right arm only dead hang followed by a left arm only dead hang while PAX do LBC’s.
Mosey to bottom of the side hill with block.
BLIMPS
Bearcrawl block drag up hill.
Lunge walk with block in OH press position to fence.
Incline Merkins x 20
Monkeyhumpers x 20
Plank jacks x 20
KB Swings x 20
Rifle carry block back to bottom of hill and perform 50 flutter kicks counting right leg only. After flutter kicks, repeat the BLIMP reducing each exercise by 5. When done, abs or merkins to the 6.
After the 6 was in, we did 20 big boy sit-ups APFT style with feet in the block and hands behind head.
Mosey to school parking lot for more merkins. Start with 20 decline merkins off of the curb, fast mosey across parking lot for 20 left arm elevated merkins on curb, backpedal back to other curb for 20 right arm elevated merkins, fast mosey back to curb for 20 incline merkins. Repeat one more time reducing merkins to 10. (Original intention was 4 rounds reducing merkins by 5 each time, but audbile was called due to muscle failure and wanting to prevent any broken noses.)
Mosey to side of school for wall sits. 60 second wall sits followed by 60 LBCs. 45 second wall sits (with final 20 seconds arms straight out front) followed by 45 LBCs. 30 second wall sit with arms out front followed by 30 LBC.
Mosey back to coupons and take coupons to pull-up bars. By this time, we were off of the weinke and YHC was flying by the seat of his pants.
We divided back into original groups of 3 for more hanging. Straight arm dead hang and curls followed by bent arm dead hang and a squat to a front press (a real crowdpleaser).
Recover was called and we circled up near the Fury flag that must have been left there on Tuesday.
COT
Announcements
Christmas party at Blu’s house on 12/14 at 6:00 PM.
Prayer Requests
-Bandwagon and a team of 8 travelling to Boston for a mission trip on Friday. Prayers for safety in travel and protection in their work.
-Inspector started a new job at Colgate.
NMS
-Great effort put in today by the PAX. Always an honor to lead the PAX at Fury. The single arm dead hangs was something different and new and YHC has ideas how to make them better in the future. YHC saw the squat to a front press exercise and wanted to try it out and it will be making a return in the near future to an AO near you.
-We learned this morning that red ants have an affinity for Inspector due to some type of honey he exudes. You had to be there.
-YHC shared the story of Joseph and his response to finding out Mary was pregnant. Joseph loved Mary so much that he wanted to divorce her quietly instead of disgracing her but he listened to the angel and had faith and trusted in God and His plan by not divorcing her. We had a discussion of grace and forgiveness and how we need to have the attitude of Joseph when we are faced with situations in life that are unexpected and don’t fit “our” plans.
Until next time,
BenGay