11/05/2020 - goldRUSH - “Hi It”
AO: goldRUSH
When: 11/05/2020
PAX:
Number of Pax: 5
Pax Names:
Backstage,Rocky,Poindexter,Half Baked,90210
Number of FNGS: 0
FNG Names: n/a
QIC: 90210
Introduction
Freaky post-Halloween BD
Warm-O-Rama
LBAC, WMH, SSH
The Thang
High Intensity Interval Training (HIIT)
3 sets, each 4 minutes, each exercise 30 seconds
Set 1: Burpees,Squat hold,High knees, burpees,plank,mtn climber, burpee,peter parker
Set 2: Burpee,plank,burpee,merkin,jump squat,merkin,chilcutt,plank
Set 3: burpee, rt arm plank, punch,merkin,overhead punch, burpee,lt arm plank, punch
1 mile on track in 200 m intervals with exercises at each: Bonnie Blair,LBCs,SSH,WWI,Sumo squat,WWII,Parker Peter, merkin (plyo and diamond)
100 yard run, jog back, 21 each of sit ups, push ups, squats
Freddy Mercuries
Circle of Trust
Happy 1 year to Cousin Eddie
Happy hour at Nutmeg in 2 weeks
PTSD step up challenge @ Woods next Wednesday
Turkey Bowl organized by Boy R Dee
Prayers for Poindexter’s friend who is at Mayo
Naked Man Moleskin
To our next president from the book of Deuteronomy Ch 17 (edited). Guidance for new king of Israel but applicable to any leader
“One of your own community you may set as king over you; And…silver and gold he must not acquire in great quantity for himself. When he has taken the throne of his kingdom, he shall have a copy of this law written for him. It shall remain with him and he shall read in it all the days of his life, so that he may learn to fear God, diligently observing all the words of this law and these statutes, neither exalting himself above other members of the community nor turning aside from the commandment, either to the right or to the left…”
