AO: ao-the-pantheon
Q: Spackler
PAX: Spackler
FNGs: None
COUNT: 1
INTRODUCTION: I actually went through the Disclaimer, 5 CP, MS and Credio. It gave me time to reflect on each. These are not just words we utter every morning- there is a reason and an intentionality to each one.
WARMUP: Slaughter Starter- 20 Burpees
SSH
Imperial Walkers
Willie Mays Hays
Daisy Pickers
Bear Hug
THE THANG:
The Ladder- moseyed around the complex to a light pole and did 10 Merkins, moseyed to the next and did 9 Merkins – rinse and repeat until I got to the bottom of the hill – there was good mumble chatter at first and then not so much
The Bernie Sanders- just did this once but when I got back to the bottom, I did 30 plank jacks
The Lake- went to the seating around the lake for 3 rounds of step-ups, Irkins and Dips- 20, 25, 20 each set
The Thang- a mini Gobler- this is a running AO after all. It had 5 exercises:
SSH -30
Squats -30
Shoulder Taps -30
BBS -20
Flying Squirrels -15
Do an exercise and then run a lap. Was able to get 2 full rounds in
MARY: Plank until 6a
ANNOUNCEMENTS: 12 miles of Ruckmas on 12/20
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Prayed for the men of F3 and for all those participating in the Christmas preparations at Ingleside this weekend- that the reason for the season will be loud and clear for God’s glory. Gave some reflection of the Credio- leave no man behind but do not leave that man where you found him. We are on this journey together to grow our fitness, fellowship and most importantly our faith. Keep accelerating!
Q: Spackler
PAX: Spackler
FNGs: None
COUNT: 1
INTRODUCTION: I actually went through the Disclaimer, 5 CP, MS and Credio. It gave me time to reflect on each. These are not just words we utter every morning- there is a reason and an intentionality to each one.
WARMUP: Slaughter Starter- 20 Burpees
SSH
Imperial Walkers
Willie Mays Hays
Daisy Pickers
Bear Hug
THE THANG:
The Ladder- moseyed around the complex to a light pole and did 10 Merkins, moseyed to the next and did 9 Merkins – rinse and repeat until I got to the bottom of the hill – there was good mumble chatter at first and then not so much
The Bernie Sanders- just did this once but when I got back to the bottom, I did 30 plank jacks
The Lake- went to the seating around the lake for 3 rounds of step-ups, Irkins and Dips- 20, 25, 20 each set
The Thang- a mini Gobler- this is a running AO after all. It had 5 exercises:
SSH -30
Squats -30
Shoulder Taps -30
BBS -20
Flying Squirrels -15
Do an exercise and then run a lap. Was able to get 2 full rounds in
MARY: Plank until 6a
ANNOUNCEMENTS: 12 miles of Ruckmas on 12/20
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Prayed for the men of F3 and for all those participating in the Christmas preparations at Ingleside this weekend- that the reason for the season will be loud and clear for God’s glory. Gave some reflection of the Credio- leave no man behind but do not leave that man where you found him. We are on this journey together to grow our fitness, fellowship and most importantly our faith. Keep accelerating!