AO: LogDeck

When: 11/19/2022

PAX:

Number of Pax: 4

Pax Names: Divot, Funny Car, Scrubs, Super Trooper,

Number of FNGS: 0

FNG Names:

QIC: Funny Car


The BackBlast:

WARM-A-RAMA

Side-Straddle Hop 25c, Copperhead Squats 15c, Thru the Tunnel 10c, High Knees 10c, Batwings 5c each, Jump rope 20c, Imperial Walkers 10c, Michael Phelps 10c, Mosey around parking lot

Lady Glitter Sparkles in play for Scrubs HOF induction

THE THANG

QuackQuackHonk workout on 11/23/17. Deflator was the Q and Gunner was the only Pax who posted. The following workout is based on Deflator’s workout with some slight changes.

Thanksgiving Buffet:  mosey around the church three times for three “helpings” of exercises to chip away at the 4500 or so calories we will intake Thanksgiving day. Each lap includes four stops for an increasing and accumulating selection from the exercise buffet. Pax take turns counting the reps so that other Pax can enjoy mumble chatter.

First Helping

Stop 1 – 40 Side Stradle Hops single count

Stop 2 – 40 SSHs, 30 Merkins SC

Stop 3 – 40 SSHs, 30 Merkins, 20 Jump Squats SC

Stop 4 – 40 SSHs, 30 Merkins, 20 Jump Squats, 10 Mountain Climbers cadence

Second Helping

Stop 1 – 40 LBCs SC

Stop 2 – 40 LBCs, 30 Squats SC

Stop 3 – 40 LBCs, 30 Squats, 20 Hand-release merkins SC

Stop 4 – 40 LBCs, 30 Squats, 20 Hand-release Merkins, 10 Red Bull Smurf Jacks cadence

Third Helping

Stop 1 – 40 Carolina Dry Dock SC

Stop 2 – 40 CDD, 30 American Hammers SC

Stop 3 – 40 CDD, 30 American Hammers, 20 Freddy Mercuries cadence

Stop 4 – 40 CDD, 30 American Hammers, 20 Freddy Mercuries cadence, 10 Burpees OYO

Coupon exercises. 25 reps. Run around the parking lot after each exercise. Take turns carrying LGS for each exercise. Coupon exercises were curls, gobbler squats, overhead press, bench press. Rifle coupons back to the coupon stack.

Mary dealer’s choice

CIRCLE OF TRUST

Countarama, Namearama

“Devote yourselves to prayer, being watchful and thankful.” Colossians 4:2

“You will be enriched in every way so that you can be generous on every occasion, and through us your generosity will result in thanksgiving to God.” 2 Corinthians 9:11

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:6-7

ANNOUNCEMENTS

Convergence workout Dec 3 with FiA at Bennett’s Creek Park 7:30-8:30am

Santa Clause Shuffle Dec 11 Portsmouth 8am

Chris Taylor Driving for Hope at Top Golf November 27

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