Q: El Capitan
PAX: morning stār, Sparrow, Stubs, El Capitan, FLO, Half Lyfe, Papa Bear, Pebbles, Pitmaster, Sooie, @Bumblebee (2.0)
FNGs: None
COUNT: 11
CONDITIONS: damp & foggy; mid-50s
WARMUP:
10 minutes of Pilates Warrior Flow with speed cardio mixed in (mountain climbers, scissor kicks)
THE THANG:
Part 1: Held a 90-30-Run around the Flood Table
Workouts included:
1. Elevated merkins
2. dips
3. Step-ups
4. Elevated shoulder taps
5. Elevated crunches
Work for 90 seconds, rest for 30 seconds, run to backstop & back as a group.
Discussed the F3 Mission Statement, Credo, and what F3 means to us as men during the rest breaks.
Part 2: Light Battle
Split into two teams / three light-up cones per side
Object of game is to change color of all three lights of other team first by hitting the (hard-to-push) buttons.
If you are tagged (two hand touch) by a defender, you must return to your side’s end zone & perform 5 Lt. Dan’s before returning to game.
MOLESKINE:
December is an extremely busy month. I’m grateful for the opportunity to simplify with a straight-forward workout & focus on stretching (something I haven’t had time to do in weeks!). I encouraged the Pax to remember the Advent season with the word “Immanuel” (God with us). The birth of Jesus & His Presence with us through the Holy Spirit is a great comfort in the chaos.
ANNOUNCEMENTS:
LeanPax starts in January. Enjoy those treats while you can. 😀
COT: Countorama, Nameorama, and ended with Mountain Mojo + Mochas.
I’m grateful for y’all! :el-capitan: