Cone Work in the gloom

For some reason, it turned a little chilly in Florida 41*.  I wanted to give the PAX a little taste of what they missed, when they decided to run 15K instead of posting.

Warmup:

• LBAC fwd – 15 IC
• 3 burpees
• LBAC bck – 15
• 3 burpees
• Don Quixote – 15 IC
• 3 burpees
• BAC fwd – 15 IC
• 3 burpees
• BAC bck 15 IC
• 3 burpees

The Thang:

There were 8 total PAX, I had 4 start at one cone, 4 start at another for possibility of collisions between cones 2 and 3.

There were 4 cones set up in a square approximately 20 yards x 20 yards.

Face the flag – start with 5 burpees, run backwards to cone, 5 burpees karaoke to next cone, 5 burpees, run forward 5 burpees, karaoke to next cone 5 burpees (25 total)

Face the flag – start with 20 LBC, run backwards to cone 20 LBC, karaoke to next cone, 20 LBC, run forward 20 LBC, karaoke to next cone 20 LBC(100 total)

Face the other direction – start with 10 merkins, run backwards to cone 10 merkins, karaoke to next cone, 10 merkins, run forward 10 merkins, karaoke to next cone 10 merkins(50 total)

break – SSH 15 IC

After SSH, YHC forgot to say recover. Heisenberg noted it, and YHC had to do 10 burpees OYO. Since there was happy mumblechatter, YHC allowed the PAX to do monkey humpers until burpees were done.

Face the other direction – start with 20 monkey humpers, run backwards to cone 20 monkey humpers, karaoke to next cone, 20 monkey humpers, run forward 20 monkey humpers, karaoke to next cone 20 monkey humpers(100 total)

Rinse and Repeat all above 1 more time.

10 burpees OYO to honor the train.

Circled Up:

• LBC 25 IC
• American Hammer 25 IC
• Hello Dollies 25 IC
• Flutter Kicks 25 IC
• 2 laps around park.

Naked Moleskin:

There are events in your life that you hear, say or do, that you might not know it at the time..makes a big impact on you.  It could have been big or small at the time. For me, it was a time back in college.  My father was coming in town, wanted to meet early (for me at least) for breakfast.  I was with a friend, and I complained about the time. He said..’be a man, just do it’ .  I did. It was great.  And now as an adult, there are things..I might not want to do. I think back to that, and do it. You never know..if could be the last time you see some one, or make an impact on someone without you knowing.

I challenged the PAX to do something today, for family, friends, or coworkers..make an impact. To you it might not be much. To them..it can be life changing.

• Big Bird talked about possibility of moving from Nomad to Region.
• Excused Absences – Feud, Jumanji
• St. Simons – going well.
• Eilieen – 2nd F/3rd F – book event coming up.