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.
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.
Incline Merkins 15
Decline Merkins 20
Tricep Dips 25
Wide Merkins 30
American Hammers 35
Flutter Kicks 40
Hello Dolly 45
Monkey Humpers 25-after all it is Humpday
Bobby Hurley’s 35
Calf Raises 40
Moroccan NC’s 30
Overhead Claps 40
Michael Phelps 45
Plank Jacks 50
Mr. Clean and all PAX that went to RMH. Great event and well organized
Ripken’s business partner had successful surgery
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.