Five showed up out of the shadows to take in the (almost) full moon on an event filled Wednesday night at The Crossing. A Children’s Choir performance pulled most of the PAX inside but 2 new FNGs found their way to join in the fun. 5 in the Pax means a little Pentagon work. 1 FNG from the accounting office made me think of compounding interest so that is how we would get rolling…(see below).
Warmarama: Mosey around the North Lot. Circle Up for Intro of F3 Core Principles into; SSH, Dead Man Hang, LBCS, Plank Stretches, Merkins.
COP #1: Compounding Pentagon – Each point of the Pentagon we will add a new exercise but keeping it 10 of each.
- 10 LBCs
- 10 LBCs, 10 Hand Release Merkins
- 10 LBCs, 10 HRM, 10 Bobby Hurleys
- 10 LBCs, 10 HRM, 10 BHs, 10 Side Straddle Hops
- 10 LBCs, 10 HRM, 10 BHs, 10 SSH, 10 Copperhead Squats
- Reverse direction and do 5 of each exercise at each point of the Pentagon.
COP #2: Compounding Ladder of add 1, drop 10.
- 50 SSH
- 50 SSH, 40 Advancing Lunges
- 50 SSH, 40 AL, 30 Merkins
- 50 SSH, 40 AL, 30 Merkins, 20 LBCs
- PAX opted to start final round with the “10” Burpees on the front end.
- 10 Burpees, 50 SSH, 50 AL, 30 Merkins, 20 LBCs
Mosey BTTF for COP #3
COP #3: American Wave increasing quantity by 1 each time we go around with Merkins. Got to 5 each.
Counterama: 5 PAX
Namerama: 2 FNGs
- Ryan Medlar: “Turnpike”: from upstate NY (Ithica). Loves to Travel, cook, try new things. New Father.
- Cole Mooz: “Groupie”: loves to be outdoors and listening to music. Grew up in Mechanicsville. Just joined G-Force’s finance/accounting group.
YHC closed us out with Announcements/Prayers; Convergence for TG, The Bridge.
