Firehouse Site Q Change BD

AO: Firehouse

When: 2024-10-24

QIC: Seaman

PAX (8): Ace Ventura, Beanz, Better Call Saul, Closets closets closets, Fish Fingers, Lightweight, Seaman, Suárez

Preamble:

After 15 months of the sage leadership of Better Call Saul, he has found a successor. Despite a rigorous vetting process, he passed the shovel flag to YHC.

Warm-O-Rama:

Mosey to the customary and usual spot Windmills Toy Soldiers Willy Mays Hayes Weedpickers Grab some coupons, head to the dry erase board with the BD written on it.

The Thang:

The theme is simple, Tabata BD, 56 seconds work (to honor the number of years BCS has made the trip around the sun), 20 seconds rest to get ready for the next exercise. The 20 exercises spell out Better Call Saul and Seaman. Burpees Elf on a shelf (with coupon) Turkish Get Up Thrusters (with coupon) Elbows Up: transition from high plank to low plank on repeat Rosalitas Carolina Dry Docks Alternating Side Lunge LBCs Lunges Skull Crushers (with coupon) Alternating Should Tap Merkins Upright rows with coupon Low Plank __________________________________________________________________________________ Skater Lunges Elevated leg raises (Legs hanging off the curb) Australian Snow Angels Merkins Ankle Alphabet: Get on your six, lift one foot of the ground, keep knee slightly bent, trace the alphabet with your big toe, switch foot, and repeat. Nolan Ryans

COT:

Santa Ruck 12/7, ruck Tower Rd, deliver the gifts F3 Christmas Party 12/13, details on Slack Prayers for the pax, especially: Janeway and his family, who lost his father this week. Sirmixalot and family, his mother is fighting cancer. FedEx, who is recovering from surgery. Some friends of my M who are recovering from pneumonia

Naked-Man Moleskin:

Better Call Saul has set the bar very high for Site Q excellence, I will do my best to meet the standard.

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