Sensei’s Birthday Celebration Continues

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.