YHC arrived at AP for the very last time on a Monday, Goob was out on a run, then the other PAX all rolled in just in time for the festivities. 5 Core Principles shared and placed a little emphasis on the Leave no man behind, but leave no man where you find him, more to come later 

“Leave no man behind, but leave no man where you find him.”

Lets start with a MOZY including butt kickers, 

All exercises in Cadence 

1) Next Exercise is….

2) Starting position move…

3) In Cadence

4) Exercise 

SSH (4 count) X 20 

Strawberry Pickers (4 count) X10 

Merkins (4 count) X10 

L/R/C leg stretches 

Burpees!!! 5 count OYO

Off to the Speed bumps,BRING your WATERS, you’re gonna need them!!!!

The Tang Speed bump ladder

Using the entrance speed bumps we will pause at every bump and do the exercise of Q’s choice: The count will be determined by each exercise. We than will wait for the 6 and Indian run back tot he baseline i.e. leaving no man where we found him….

Merkins 5, 10, 15, 20 25 Plank at the top for 6 : Indian Run back to the baseline

Squats 5, 10, 15, 20, 25 plank at the top for the 6, Indian Run back to baseline 

Carolina Dry docks 5, 10, 15, 20, 25 Indian Run at the top for the 6, Indian back to the baseline

Burpees 5 at each speed bump Plank at the top for the 6, Indian Run back to the baseline (burpees was further down the list but YHC decided to move it up so everyone can enjoy!!!!)

We had @ 5 minutes left so YHC decided to head back to where we began and do a Merkin Wave i.e. PAX went into COT formation, all went into Plank position and we did a Merkin wave for @2 minutes. Great way to end the Beatdown!

I was prepared for a longer beatdown, we didn’t have time to get to these, maybe next time

LBC’s 5, 10, 15, 20, 25 Plank at the top for the 6 Indian Run back to the baseline

Jump Squats 5, 10, 15, 20, 25 Plank at the top for the 6, Indian Run back to the baseline

Overhead Claps , 10, 15, 20, 25 Plank at the top for the 6, Indian Run back to the baseline

Announcements

Bubbles found a elder Korean war Veteran and his wife to help do some household chores/maintenance, looking for a few PAX to help scope out the work needed this Friday after work.

WILDPAX let’s sign up sooner than later.

F3 10 Year : Held in Charlotte on 10/10/21 Looking for more PAX to signup

Warren visits, no one went this past weekend. Let’s fill up that calendar, bring your 2.0’s. He is a great guy and looks forward tot he Fellowship. Look for the F3 hat I gave him a few weeks ago!!

Praises/Prayers

Bubbles son now calls LWR HOME!

Chilipepper 2.0 Pepperoncini moving to Atlanta

Bubbles blood pressure, he encouraged the entire PAX if we see him with something unhealthy to step in and correct the action.

8Ball’s health, recently diagnosed with vertigo

PSA (public Service Announcement) Be respectful on what we post on slack and mumblchatter, it may trigger a demon within another PAX