Q: El Capitan
PAX: morning star, G-string (Eli Kresta), Pebbles, Sooie, Wolfpack, El Capitan, AAA, @BigRed (2.0), @Link (2.0), @Bumblebee (2.0)
FNGs: None
COUNT: 10
CONDITIONS: Starlit, upper 30s
TUNES: Indie / Alternative Jams
WARMUP:
– Climb stretch routine
– Willie Mays Hayes (3x each side)
– Don Quixotes (in cadence)
– Cherry pickers (in cadence)
– On your own stretch
THE THANG:
ROUND 1:
Caboose-is-loose up Harpeth knoll hill, right at Harpeth Bend, back up to the coupon tree.
ROUND 2:
Four light cones. PAX will team up in pairs of two, choose a coupon, & line up at starting line.
With coupon in tow, Player 1 will LUNGE to each cone.
First cone: 15x goblin squats
Second cone: 15x overhead presses
Third cone: 15x curls
Leave coupon at third cone & bear crawl to backstop benches for 15 step ups
Bear crawl back to third cone & pick up coupon to mosey to starting line.
Player 2 will do the following exercise, then rest (one exercise per round):
– 100x American hammers (2 is 1) with coupon
– 50x big boy sit-ups with coupon at chest or in lap
– Hold plank until Player 1 begins step ups.
Rotate & repeat (3x Rounds)
ANNOUNCEMENTS: Convergence in Brentwood on 01/12 in honor of a Knoxville-based PAX that passed away one year ago.
Moleskin: Read a poem titled “Those Winter Sundays” by Robert Hayden. Encouraged the PAX to continue to serve their families well (even when it feels thankless & nobody sees).
Prayer requests:
– for @Sooie to get back into the mental groove at work
– for @ElCapitan ’s home recently invaded by ants (#stressful)
– for @Timber as he leads his wrestling team
Thank you @morningstar for the ginger tea!