September 7, cooler, dry
Four new PAX initialed the disclaimer, the rest acknowledged verbally.
Warm-up: trunk roll, arm circles, SSH, grass pickers, abe vigodas, merkins, Peter Parkers, mountain climbers. PAX split into two groups. Flame took the runners for a lap around the church on the pain train while Dr. Seuss led the 0.0 through Turkish get-ups.
PAX came back together for The Thang. The Thang – Three rounds of 10, 20, 30, 40 suicides. In groups of three, first PAX from starting line went to the ten cone, completed exercise and then jogged back to starting point and then on to the 20 cone, completed exercise, back to starting point – then to the 30 cone, completed exercise, back to starting point – then on to the 40 cone. Then back to the starting point. Second PAX starts suicide after first partner finishes first cone. Third partner starts suicide after second partner finishes first cone exercise. While PAX are at the starting point, they memorize inspirational verses and quotes.
10 rep cone exercises: Round 1 -HR Merkins. Round 2 – crunchy frogs. Round 3 – Burpees.
20 cone exercises: Round 1 -staggered Merkins. Round 2 – crab cakes. Round 3 – shoulder taps
30 cone exercises: Round 1 – side plank. Round 2 – LBC’s. Round 3 – half Superman
40 cone jug exercises: Round 1 – curls. Round 2 – shoulder presses. Round 3 – skull crushers
The Thang was followed by people’s chair. PAX stayed in people’s chair until all PAX repeated one of their inspirational / motivational quotes
COT – COR, NOR, announcements, prayer requests.