Sufficiently Cold at BnW

Sufficiently Cold at BnW

QIC: Goofy

Date: 11/28/2018

BellsNWhistles

11/28/2018

Pax:  Lite Brite (WD), Pita, Cobra, Lace, Bluto, SingingCowboy, Pancho (WB), Sgt Schultz, Light Brigade, Boomerang, Resistor, TSA, BAM, Goofy (Q)

14 Pax posted on the coldest morning yet this season, but were in good spirits, and worked hard this AM.  

Warm-o-Rama – the usual for Goofy

The Thang

Keeping with a workout style, I have used before we did the below exercises all the way through once.  Then we sprinted, then we started at the top again, and dropped off the bottom exercise each time through.  So drop off Calf Raises on first round, sit ups on second round and so on.  After each round we also planked for the 6.  

5 Burpees

10 Lunges with Bell (5 each)

15 Swings

20 shoulder press (10 each)

25 KB Squats

30 Curls

35 Skull Crushers

40 Sit ups with Bell 

45 Calf Raises 

After each time through, we increased our sprinting.  After first round, we did one run to other end of parking lot and back.  After second, we sprinted 2x, after third, 3x and so on.  The sprints were timed so we went every 30 seconds, and you tried to get faster each time.  

We got through the list 4 or 5x – was hoping for to complete the full workout, and may do this again for an hour workout.  

Mary – we had time for 2 rounds of Mary.  

COT – YHC took us out.

Announcements/Prayers

• @Focker is hosting a beer run this Friday that will end at his place, The Public House, which I hear is outstanding.  
• F3/FiA Christmas party is 12/15, see twitter or our very own Nantan for details. 
• Opps for to serve at Samaritan in December, see @BAM or @Pony
• Prayers for @Landshark’s daughter
• Prayers for @Proehl who is struggling again
• Prayers for @Resister’s daughter who continues to struggle with a health issue and they are hoping for progress.  

NMM

• During Mary, @Cobra led the first exercise and @SgtSchultz did the second.  It was the equivalent of a rap battle of candence masters.  While @Cobra showed very well, @SgtSchultz again showed he was the cadence calling rap master.  
• Speaking of @Cobra, others heard him cursing YHC during the workout. Fortunately the music was so loud, that I didn’t hear and YHC is therefore not paranoid about my safety. Ignorance is bliss they say.  It’s sort of reminds me of that Chuck Norris joke “If you can see Chuck Norris, Chuck Norris can see you.  If you cannot see Chuck Norris, you may be moments away from death”
• The Pax were a lively group this AM.  I think the cold woke everyone up and they had to laugh to keep from remembering how cold they were.  
• Cobains to the Pax – my iPhone battery gave up 30 minutes into an awesome playlist.  It was weirdly quiet when it went dead, but it did give me two minutes of downtime while trying to fix it.  
• Final Cobains, one of the Q’s primary duties is don’t Q it if you can’t do it.  My aerobic capacity is so low right now, those final sprints caught me suffering and I had to cut the sprints short to get back within 30 seconds. Sorry to let the Pax down
• Finally, my spirts are always higher when I have the opportunity to be among the fine men of F3.  Love you guys and proud to lead you this morning.  
• Tclaps to @Cobra for the keys this AM.  I now returned BnW undamaged and with a full tank of gas.