A pair of big balls at the FOD

What a gorgeous day in the gloom! YHC was honored to Q this morning, while doublemint was doing such an honorable thing with his daughter up in Chapel Hill. A solid 12 PAX showed up this morning, with no one late and two 2.0s. Countdown to hard start at 7000. Mission statement and disclaimer given.

Warmarama:
SSH IC X 30
Windmill IC X 20
Chinook IC X 10 each
Hillbilly IC X 20

Mosey to tennis courts and partner up.
Partner one snake runs through the tennis nets and back while partner two does AMRAP plankjacks. They tag out and switch. Rinse and repeat.
Repeat again two more times with copperhead squats AMRAP.
Then all Pax on the line in Al Gore. 10 frog jumps while staying low in Al Gore. Backpedal to the line and 10 merkins. Rinse and repeat X 2.

Time to Lt. Dan to the soccer goal (by request of Doublemint).
Partner up for PPP (partner plank progression), with a palate cleanser lap around soccer goal between each exercise:
partner merkins X 20 each arm
Wheel barrel squats X 20 each (partner 1 in plank, partner 2 hold their feet and does 20 squats)
Chillcut cheek to cheek rotations X 20 each
Alt. Shoulder taps IC X 10 at a very slow pace to force single arm planks. This created a significant amount of confusion and mumblechatter, and demonstrated the lack of coordination amongst some of the Pax.

Next, a short mosey to play with a pair of big balls. The Pax was split into 2 circles of 6 and held Al Gore. The 10# medicine ball was passed quickly across the circle and around for about 3 minutes. With each catch, a squat was done, then a pass, then a burpee.
Then, the circle was spread wider, and 3 minutes of a quick roll pass was done while maintaining Al Gore.

Mosey to the parking lot for more partner work:
3 rounds of each partner running to the parallel bars and crossing without feet touching the ground. The other partner performed AMRAP of copperhead squats, Freddy mercs, and one other that YHC can’t remember (getting old).

Indian run to the football field. YHC was surprised to find that there are no longer lines on the football field. So, Omaha! We did four corners around the football field with forward run, backpedal, and side shuffle. At opposite corners, alternating lunges and copperhead squats were done at 20 each.

Time was running short, so sprint back to the flags and circle up. A large list of exercises IC were done, while one of the pax at a time took a basketball and ran to the court to make a basket. They then sprinted back and passed the ball to the next pax, and so on. The list of exercises were led by different pax and included:
Birdman cross leg crunches, froggers, low slow flutter, burpees, box cutters, merkins, monkey humpers, hillbillies, etc.

Hardstop at 0800. No 10 counts today gentlemen!

Announcements were made in the COT at the flags, to include a few volunteer opportunities at local churches and support of RuPaul during his race today. We also discussed some recruiting options for F3. Prayer requests were made, and YHC took us out with a reminder of how awesome and amazing our God is, how he is full of mercy and grace.
It was great to see you getting around better today Laettner, and thank you for the opportunity to Q these men. They are growing in so many ways, but hopefully they are shrinking in size over the next three weeks!! #teamPasquale