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