Dry Land Training at The Distillery

Dry Land Training at The Distillery

QIC: Spamalot

Date: 10/26/17

PAX: Fingers, Sassy, Geppetto, Shake n Bake, Litter Box, Sourmash, Schneider, Tombraider (FNG Shane Wheatcraft), Harden, Spamalot

Colder temps this morning brought out the long pants from the bottom of the drawer.  They also brought out 9 other PAX, including a FNG.  Disclaimer given, and it was time to start working.

Warm-o-Rama

SSH, Whirly has the clap, Merkins, arm swirly things forward.  All IC all x 15.

Enough upperbody work. The Pax was promised a leg beatdown.

THE THANG

Mosey to football field   Pax was informed that at the goalpost we would perform exercise, then run a lap around the field. And so on.

This is what we did:

copperhead squats x20, run lap

squats x 20, copperhead squats x 10, run lap

Jump squats x20, squats x10, copperhead squats x 10, run lap

High knees in place x 20, jump squats x 10, squats x 10, copperhead squats x 10, run lap

Statics (al gore position then jump) x 20, high knees x 10, jump squats x 10, squats x 10, copperhead squats x 10, run lap

In and outs (al gore position then legs move as in SSH) x20, statics x 10, high knees x 10, jump squats x 10, squats x10, copperhead squats x 10, run lap

R leg lunge x 20, in and outs x 10, statics x 10, high knees x 10, jump squats x 10, squats x 10, copperhead squats x 10, run lap

L leg lunge x 20, R leg lunge x 10, in and outs x 10, statics x 10, high knees x 10, jump squats x 10, squats x 10, copperhead squats x 10, run lap

Mosey to wall

People’s chair, jack reachers x 15 IC

repeato

Mosey back to parking lot for Mary:

LBC, mutton crunches, low flutters, heals to heaven

DONE!

NMM

1.55 miles completed

Pax was super excited about all of the leg work today.  They could not get enough of it. Glad to be of service.

Strong leadership by all as everyone circled around to pick up the six.

Welcome FNG Tombraider!  Thanks for coming out.  Recording was somewhat muffled so the backstory was not clear.

Pax was complemented by the female staff member who arrived early for work  #f3works

Announcements/prayer requests

Mega this Saturday in GSO.  Clown cars leaving 6am from 1st Presbyterian church

All Saturday AOs are converging at Purgatory.   Fingers on the Q and quite happy about it.

Still time to sign up for the Mistletoe 5k or half marathon.

Continued prayers for Whirly and his family.

Fingers took us out as only he can.

Appreciate the push and 2nd F from all today.  Thanks for the opportunity Sourmash!

Spamalot