33’s for my M’s 33rd

Preamble:

Ya’ll know the drill – let’s mosey

Warm-O-Rama:

QIC led the PAX around the parking lot for a mixture of stretches, bear crawls, broad jumps, shuffles etc. Light stretching before moseying to the baseball area for the main event.

The Thang:

At the baseball concession area, QIC instructed that we’d do a few rounds of a classic fan favorite – Dips & Derkins! Breakdown below – PAX completed 3 rounds!

• 11 Dips, 11 Derkins, & 11 Alpha Ct Step Ups
• Mosey to the bottom of the hill and back
• Wall sit for the 6

Then, since we all love 11’s, the group was instructed to do some big 11’s. PAX were to do 11’s (Jump Squats / Merkins) starting at the bottom of the hill with 1 Jump Squat. At round 3 or 4 (depending on your speed), Q called for a recovery bear crawl or Bernie a full lap of the lower parking lot. PAX continued to press in and get those 11’s done! Ended up being a lot of mosey + some tired muscles.

With 10 minutes to spare, Q called everyone back to the parking lot. Everyone lined up on the parking lots. Q gave instructions to do 1 Burpee, lunge walk 2 parking spaces, do 1 Burpee, and lunge walk back. Each time you get back to the start, increase the # of Burpees by 1. (2 and 2, 3 and 3, etc)

Finally, back to the flag for 2 minutes of high knees in a circle burp. Whew!

COT:

Prayers

• Vertigo – praying through a family situation / adoption possibility
• Speedo – putting down their dog tomorrow

Announcements

• Cheneral – Bible study on Wednesday’s at Cafe O Le at 7am
• Convergence!
  • 8/5, 7am start (pre run / pre ruck 6am)
  • Downtown Alpharetta
• Ready Mix Quad
  • 8/11-8/12 (24hrs)
  • Check slack for all details
• Darth Visor CSAUP
  • 8/26

Naked-Man Moleskin:

“You turned my wailing into dancing; you removed my sackcloth and clothed me with joy, that my heart may sing your praises and not be silent. Lord my God, I will praise you forever.” 

Psalm 30:11-12