Q: El Capitan
PAX: Wolfpack, The Banker, G-string, Sooie, Bean Burger (Fairview, TN), Cheeks, Timber, Siri, Pitmaster, FLO, El Capitan
FNGs: None
COUNT: 11
CONDITIONS:
clear skies, low 60s, almost Yosemite
WARMUP:
– Downward dog + cobra + sprinter-stretch merkins 3x both sides, PE stretch
– BAC + BacBACs + Turkish Moroccan Night Clubs: 12x
– Willie Mays Hays OYO
– PAX collected coupons (one each) and returned to sidewalk
THE THANG:
Part 1: ThunderBurpees
– All PAX circle up, play song “Thunderstruck” by AC/DC.
– SSH throughout – burpee every time you hear the word “Thunder”. :skull_and_crossbones:
Part 2: Sudoku Murder Bunny Special
SOUNDTRACK: Weezer Blue Album
Downloaded two easy sudoku puzzles from internet, printed on 11×14″ sheets, laminated, supplied dry erase markers + paper towels
Split up into two teams.
Six stations. One PAX from each team per station, lined up along sidewalk.
Station #1: Plank, work on a sudoku puzzle
Station #2: Murder bunny to cone with coupon, carry on shoulder back. (All PAX rotate to next station when he returns.)
Station #3: floor-to-ceilings with coupon
Station #4: straight-arm squats with coupon
Station #5: sky thrusters on back with coupon
Station #6*: wild card! options include…
1. 6x hops + elevated elbow-to-knees over coupon (3x per side)
2. bench press on back with coupon
3. American hammers with coupon
4. Speed step-ups on coupon
5. Curls with coupon
Rotated until PAX (almost?) solved the puzzles.
Bonus Round at 6:10 AM: in lieu of sudoku, each team tried to name all 25 AO’s in F3 Nashville while rotating through the reps.
MOLESKINE:
Shared how grateful I am for the fellowship of the PAX and encouraged those who may be nervous about Q’ing to reach out for help/advice – it is worth it. Such a joy to lead y’all this morning!
ANNOUNCEMENTS:
Check Slack for September updates (including 9/11 and 9/14 anniversary convergences) coming soon!
COT:
Countorama, Nameorama, shared requests, and closed in prayer.
Special shout-out to Wolfpack for the delicious & courageous LupusBrewpus rebound this morning!
We are grateful for you & hope that your kitchen counters recover from any & all coffee-related trauma.
:el-capitan: