QIC: Mrs. Baker
PAX: 9 Volt, Clothespin, El Chapo, Deep Dish, FNG-Sandwich
AO: The Battery
Nice, and humid
Mosey about 400 yds, pause and circle up for forward fold, slow merkins 10x, squat hold, arm circles, 10x forward and barckward, mosey another 400 yds, slow squat 15x, hamstring stretch, Willy Mayes Hayes 16x
Jailbreak run back 1/2 mile to the starting point
Ladder of Strain and Pain going eastbound on the Greenway
10 Merkins / 1 squat at the first lightpost, bearcrawl to second lightpost
9 Merkins / 2 squat at the second light post, bearcrawl to the third light post
continue until 1 Merkin / 10 squats
Run back to first Lightpost
10 burpees / 1 lunge, jog to next lightpost
9 burpees / 2 lunges, jog to next lightpost
continue until 1 burpee, 10 lunges
Run back to first lightpost
10 sit-ups / 1 merkin, mosey to next lightpost
9 sit-ups / 2 merkin, mosey to next lightpost
continue until time expired @ 3 situps/7merkins
Run back to the flags
Overall we are here with a purpose. Let’s keep our eyes on the ball and reach out to those Brothers and people around us that need a word of encouragement or more.
Welcome to Sandwich, who is from Turkey and has been in Cleveland for 3 years. Good work El Chapo for bringing him in.
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Quiet Group but sweat and encouragement were plentiful for our FNG and each other.
No group activities planned, Clothespin on Q Saturday, Keep bringing the FNG and encouraging the MIA.