Jericho Substi-Q

Preamble:

I woke up early, without the alarm, and thought, “this is a sign to go post at Jericho”.

Our Q had a late night, so the Q was suddenly vacant, and as we are all freed to lead, it was time for me to do so.

Warm-O-Rama:

Mosey around the parking lot

Arm circles

Reverse arm circles

Finkle swings

Willy Mays Hays

Copperhead squats

Copperhead mercans

The Thang:

Two weeks ago I made my way to Grindstone where Snowman led us in the crucible, so I borrowed it.

Line up on the football field, complete an exercise, run to the end of the field and back.

The exercises were as follows:

10 burpees

20 mercans

30 squats

40 BBSUs

Completed two rounds

Phase two:

Cocaine Bear Crawl the length of the football field (doing the whole field was a terrible idea.)

walking lunge back

mosey to the flag for a few minutes of merry

We lined up on our six in a tight circle facing outward and did American hammers while we passed a medicine ball from one pax to the other. The medicine ball made it around twice before we ran out of time.

COT:

I talked a bit about what F3 means for me.

Announcements:

Christmas party:  12/6

NLB:  8/23

Gwinnett Ruck challenge, coming up, check Slack.

Prayers for the pax, especially FedEx, who is battling cancer, and I friend of Snowden who is battling demons, as well as Ace’s dad and Dunshire’s dad, who are being treated for cancer.

Naked-Man Moleskin:

Every day in the gloom is a good day.