Q: Malibu
PAX: Wolfpack, Sooie, Pebbles, El Capitan, Timber, G-string (Eli Kresta), AAA, morning star, Big Red, Bumblebee, Tonks
FNGs: 1 Tonks
COUNT: 11
CONDITIONS: Glorious 68 autumn morning, overcast.
WARMUP:
Mosey to the stop sign
20 Side straddle hops
20 Baby arm circles
20 Backwards baby arm circles
10 slow squats
10 slow Mericans
Individual stretching and F3 mission, credo, and 5 principles.
THE THANG:
AMRAP in 90s followed by 60s of rest, with two rounds per exercise:
Mericans
Iron Mikes
Flutter kicks
Dips on the stone table
Single round of politicians and bear crawls down+up to hill.
Mr. Spectaculars from the Stone Table back to the playground.
MARY:
20 Sit-ups
20 leg lifts
ANNOUNCEMENTS:
No noise November.
@Sooie is Q’ing on Monday at Ellingson Park.
Prayer requests: for strength amidst the work of fatherhood, especially at the close of a demanding day. For the best possible outcome of a difficult work day ahead amidst injustice. For perseverance as we gird for the cold winter workouts ahead.
COT:
I want to express my gratitude for this opportunity to work with the men in the Knoll these past few months, and VQ today.
Tomorrow we celebrate the Marine Corps birthday, one of my favorite traditions as a Marine. This tradition of coming together includes a birthday ceremony, cutting of the cake, and celebration of our storied past that is very near to me. Today it is a reminder to me to recall where we have come from and adversities overcome so as to prepare ourselves to fulfill the work before us. IWhat Marines celebrate today is an image of that remembrance, and how that call to excellence calls me to become a better man, every day.
And life is always a little brighter with some birthday cake! 😉 🇺🇸 🦅🌎⚓️ 🎂