Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), Recoil (Blake Conley)
FNGs: None
COUNT: 4
WARMUP:
SSH
Windmills
Imperial Walkers
Tie Fighters
OH Claps
Michael Phelps
Ring of Fire Squats
Ring of Fire Merkins
THE THANG:
We got four exercise stops on the park track – the ring. At each stop we work for 3 minutes, alternating between two exercises.
First Stop: 10 burpees and 10 step-ups, each leg
Second Stop: 5 pull-ups and 15 V-ups
Third Stop: 5 Tres Merkins and 5 Mucho Leggos
Fourth Stop: 10 D. Merks and 10 F. Kicks, 4 count
We did one lap on the ring plus another time at the first stop. Then we ran the Panda Express hill and finished up with Mary. There is something about that Mary, makes my abs sore.
MARY:
30 seconds high plank
30 seconds low plank
Dead Bugs IC
penguins ic
hillbillies ic
LBCs ic
ANNOUNCEMENTS:
Did you know the Quacken’s birthday is coming soon? I think it is March 1st. Maybe FixerUpper or Herbie can confirm.
Escape from New York… no, escape from Los Angeles… no, escape from Haw Ridge! That’s the one. Its coming up in about a month in March. Go signup, and me too. There is an ultimate football game in April – Quacken vs. Brickyard! Also, a Go Ruck event in the near future. Frizzles when are we doing lunch again?
COT:
Psalm 23 – a soothing balm for your soul. Its like Recoil (Blake Conley) said this morning, its not a vacation, or relaxation time, or sleep, or anything else that brings peace and contentment to our hearts. It’s the Lord that fills the void and brings true peace. Read and meditate on this familiar psalm, experience God’s presence and care.