Nolan 4 Corners

Overcast 66 with 100% Humdity and a slight drizzle

12 Pax joined CrabCakes for his VQ at Nolan on this fine Wednesday morning.   This might have been the first beat down in a long time where the temperature was lower at 0600 than it was at 0515.

The PAX started with a 2 lap mosey around the parking lot which included high knees, butt kickers and a sprint.  Following the mosey the PAX circled up for SSH’s I almost made it without screwing up the count…..time for more practice at home, Strawberry Pickers and forward/backward arm circles.

The Thang:

4 separate stations….3 focused on separate areas of the body and the 4th offering slight recovery.   Each station had 5 exercises with increasing counts.  PAX was to start at station 1 and do the 1st exercise then sprint to station 2 and complete the 1st exercise then run to station 3 and complete the 1st exercise then sprint to station 4 and complete the 1st exercise.  The PAX then ran to station 1 and repeated the process with the second exercise and continued this until 5 laps were completed.

PAX that completed the 5 rounds were instructed to rinse and repeat until 0600.

Station 1

Merkins 10

Incline Merkins 15

Decline Merkins 20

Tricep Dips 25

Wide Merkins 30

 

Station 2

LBC’s 25

BBSU 30

American Hammers 35

Flutter Kicks 40

Hello Dolly 45

 

Station 3

Squats 20

Monkey Humpers 25-after all it is Humpday

Lunges 30

Bobby Hurley’s 35

Calf Raises 40

 

Station 4

Moroccan NC’s 30

SSH’s 35

Overhead Claps 40

Michael Phelps 45

Plank Jacks 50

 

Praises-

Mr. Clean and all PAX that went to RMH.  Great event and well organized

Ripken’s business partner had successful surgery

 

Prayer Requests

Ripken’s M  and her Dr’s appt

Trump’s Great Uncle quadruple bypass surgery

All the children at RMH

Police, Fire, Military and all other first responders

Those having a hardtime physically, mentally, emotionally at this time of year

Thanks to all who came out this morning for my VQ.  I enjoyed being in your company.

CrabCakes