Smoking Crows and Swingset Work = Typical Day at the Annex
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
THA-THANG:
ROUND 1 @Swingset
Timed Rounds (40 seconds on, 20 seconds off), 3 cycles through all four movements
- Swing merkins + knee tuck-in combo (2×2)
- Swing tricep extensions
- Swing speed in&out squats
- Swing hamstring tuck-ins
INTERLUDE – Mozy to Sprint to back of the park for dealer’s choice matinee version of MARY. Gomer, Billy Blanks, and Gunshow led us like the warriors they are.
ROUND 2 @Pull-up bars
Timed rounds (40 seconds on, 20 seconds off) 2 1/2 cycles through all four movements
- Pull-ups
- Jump Lunges
- Pull up hangs (hang as long as possible on up position, hang on down position)
- Jump Lunges
MARY:
Prepaid during INTERLUDE
COUNT-OFF & NAME-O-RAMA
6 | No FNG’s
CIRCLE OF TRUST/BOM:
Luke 12:13ff
- You are not your things
- Use what you have for others
MOLESKIN:
The Annex proves once again why it is a premium, top shelf AO. Encounters with the now storied “Wolf Man,” scaring older walkers half to death, and Christmas morning-esque excitement over what trash/drug paraphernalia will be found in the parking lot are just a few reasons why this place rocks.
Classic Annex moment for the annuls: Gomer spotted a crow flying casually over PLC, literally with a cigarette hanging out of his mouth. Quintessential ‘Dova. Smoke ’em if you got ’em black bird, smoke ’em if you got ’em.
ANNOUNCEMENTS:
Prayers for many, including Billy Blanks’ family.
