The Red Bank Relay

QIC: @canduf3
Date: 09/12/2018
PAX: Geek Squad, Goose, Ohms, & Prosciutto
AO: The Lions’ Den

Conditions: just right

The Disclaimer: disclaimed


COP

SSH x 15 IC
Slow Good Morning Sunshine x 15 IC
Abe Vigoda Slow Windmill x 15 IC
Finkle Swing x 15 each leg w/ partner

SSH x 15 IC

One Legged Bulgarians x 10 each leg OYO
Slow Squat x 15 IC
SSH x 15 IC
Slow Lunge x 15 IC

SSH x 15 IC

Merkins x 15 IC

LB Arm Circles x 15 IC

Reverse LB Arm Circles x 15 IC

Shoulder Presses x 15 IC

The Thang – Red Bank Relay

4 Stations in the relay > Each Pax On A Station

Stations: 1 Lap Around Track, Dips, Horizontal Pull-ups/Chin-ups, Decline/Incline Merkins

Stations change when running Pax returns. Baton passed to each runner. Cool light up baton, to boot!

Rinse & Repeat x 3 w/ intermittent 10 counts when Candu was sucking too much wind

Group Mosey 1 time around the track

Cooldown on our 6s –  Flutterkicks x 30 IC > Ankle Touches x 30 IC


COT

Today’s Excerpt from Jesus Is Calling

Cliffnotes: Sitting quietly and trusting Him is the best was to receive His peace.

Candu Takeaway: Spending a few minutes before F3 to get good w/ God can go a long way. I candu it if I put my mind to it, canu?


Moleskin

Light Up baton was definitely the coolest part of the workout


News

Why all the line break in the COP section? They always insist….

Upcoming Qs

Prosciutto on Lions’ Den Q the following week > BE THERE