Alphabet soup

3rd F: (Faith)
Thank you White Deer for taking us today.
3rd F this Tuesday at 8pm see Slack for Zoom details: YHC and Homer Co-Qing a creative discussion of the differences/Similarities in after life and faith between Buddhism and Biblical ideology.

2nd: (Fellowship)
14 of 15 pax showed up for the post work out bagels and coffee. (BAMM!)
7/17: Hitchhiker Karaoke 6pm
7/31: BoneThugs night at the baseball park.

1st F:  (Fitness)
The Thang: (The GridIron:  It all happens in the confines of a football field)
Mosey to the bottom Football field.

Warmup:
Side Straddle Hops, Micheal Philps, Big arm Circles (warm up the upper body.. Its a ground pound day)

Four corner: Run the outside of the football field. At each corner perform a called exercise and return back to start. Each corner you pass you perform that exercise for that corner on the return as well.

• Run to Corner 1: 10 Merkins and return to start.
• Run to  Corner 1: 10 Merkins, run to Corner 2: 10 Full sit ups, run to corner 1: 10 merkins and return to start.
• Run to Corner 1: 10 Merkins, run to Corner 2: 10 Full sit ups, run to corner 3: 10 jump Squats, run to Corner 2: 10 Full sit ups, run to corner 1: 10 merkins and return to start.
• Run to Corner 1: 10 Merkins, run to Corner 2: 10 Full sit ups, run to corner 3: 10 jump Squats, run to corner 4: 10 Burpees, run to corner 3: 10 Jump Squats, run to Corner 2: 10 Full sit ups, run to corner 1: 10 merkins and return to start

Mosey to the center of the field

BLIMPS:
5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squat

Mosey around both goal posts and back to the center.

ATMs
All done in order, with no rest, without leaving plank position. 
Count is to 10 for each exercise

• Alternating Shoulder Touches In Cadence (4-count)
• Tempo Merkins (down on the 1-2-3, up on 4),
• Merrkins.
  Run around the goal post and back to center.

Rinse and repeat 2 more times.

CLIMB
5 Crab cake
10 Lunge
15 Imperial walker
20 Mountain Climber
25 Box cutters.
LBCs to 30 and continue for the 6
Rinse and repeat 2 more times.

Mosey to the endzone and back

Jack Webb:
A merkin then 4 air press with an ascending rep count of each. 
Ie 1 Merkin 4 Air press, 2 Merkin 8 Air Press, 3 Merkins 12 Air Press….  10 Merkins, 40 Air press.
(Why in the heck do air presses in the Jack Webb hurt so bad.. its litterial just raising you arms)

Mosey to the endzone and back

Motivator:
Full SSH, ¾ SSH ½ SSH, ¼ SSH bounce. 10 of each with out stopping, then 9, 8, 7…down to 1
(THIS REALLLLLLLY SUCKED.. Doesnt sound bad.. But my calfs and cardio were both dying) 

Mosey to the endzone and back
LT Dander: 
Lt. Dans plus a merkin.
The sequence goes lunge-lunge-squat-merkin. (10 times)
30 LBCs
Rinse and repeat 3 times
At this point Merkins were more like falling to the ground and trying to push myself back up.  

Mosey back to AO launch site.

MARY:
LBCs, Reverse LBCs, WW2, American Hammer

NMS:
Great work by all today!! I about spilled merlot at my own Q????
I appreciate everyone joining me for a 1hr beatdown at the park. The acceleration of the West Side pax is amazing right now. There are now a few new AOs that are really pushing the pax beyond status quo. Currahee posting double digits for pax members to push the cardio and speed training. Circus Maximus and strength conditioning with Kettle Bells, Wednesday there is WTH that is pushing the limits of the PAX with 3 plus miles of bootcamp. Tuesday the good ole Heart Break ridge that will leave you HATING grassy hills…. and if that is not enough, there is always a pax member ready to bike, ruck, run, grab a lunch, happy hour, or bible study.
Thank you for allowing me to lead today.

As always: Call a pax member you have not seen in a while.. it may be what he needed to get through the day.

v/r
John (Gypsy) Boles