Sensei’s Birthday Celebration Continues

  • When:11/05/15
  • QIC: Geraldo
  • The PAX: Slim Fast, Kilowatt (R), Tawny, Lamont (R), Retread, Stay Puft (R), Insomniac, Short Circuit, Smokey, Nomad (R), Early Bird, Freedom (R), Booyah, The Count, Sensei, Geraldo.


Sensei’s Birthday Celebration Continues

16 PAX eschewed the their #Farstacks and enjoyed a rain-free workout (for a change this week) at Peak 51 and here’s how it went down.

The Thang:

Take a lap around the AO and return to the parking lot behind the church.

COP:

  • SSH x 20
  • Merkins x 10
  • IW x 20
  • Diamond Merkins x 10
  • Squats x 20
  • Wide Arm Merkins x 10
  • Burpees x 5 OYO
  • Merkins x 10

Four Corners

Mosey over to the track for a little bit of four corners, taking a lap and perform the called exercise in each alleged corner of the track.

  • Lap 1- Merkins x 10
  • Lap 2- Squats x 10
  • Lap 3- Hand Release Merkins x
  • Lap 4- Squats x 10
  • Plank o’rama

People’s Chair

Head over to the school and grab some wall for 2 rounds of the People’s Chair (aka “The Semi-Gloss”) with arm raises x 50 because Say Puft called for them.

Hill work-7’s
Move over to the hill behind the ball field for a ladder of Merkins at the bottom, lunges at the top up to 7.

Mary

Mosey back to the launch for 6 minutes of Mary

  • Flutter x 15
  • Dollys x 15
  • LBCs x 15
  • Rosalita x 15
  • AMRAP Merkins for the final 10 seconds.
  • DONE

Moleskine:

  • Great turn out and effort by the PAX today, not a lot of mumble chatter from what I gathered perhaps to O2 deprivation.
  • Although it wasn’t planned as such, YHC took the opportunity to extend Sensei’s birthday celebration with “40” being he magic number for reps. You’re welcome.
  • Our friends with the yoga mats returned today along with a less than desired playlist.
  • Thanks to Insomniac for taking us out.
  • Thank you for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

  • Joe Davis Run Saturday January 9th, pre-blast here: http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
  • Area 51 Christmas Party, Saturday 12/12 at Sardis Swim and Racquet Club, pre-blast coming by the end of the week.
  • Team SPEARHEAD Brew Ruck 5 Saturday 11/14 benefiting Second Harvest Food Bank.
  • Turkey Bowl Thanksgiving day 7:30-9:00 AM Charlotte Christian, more details coming.

About the author

Geraldo author

1 Comment so far

Drop ThrillPosted on8:39 am - Nov 6, 2015

Sorry I had to bail on Qing this week. Stupid cold is now better. Oh well, there’s always next time.

Seems like I get sick right before Slim Fast has me scheduled each time.

If you have anyone that needs to drop out, I’ll be glad to fill in next time. Maybe if it’s a surprise Q, my body won’t find a way to get sick in time.

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