15 PAX decided to venture out in this balmy spell we were having in the 50’s to work off the turkey pounds.
The Warm Up
Disclaimer given and again in honor of Big 10, we circled up (no mosey), much to the dismay of many
SSH X 15 IC
Merkins x 15 IC
Mountain Climbers x 15 IC
Calf Stretch
Flutters x 15 IC
The Thang
Ahh finally a mosey.
Mosey to 1st light on path towards Transporter’s shed
5 Merkins at each light all the way to Transporter’s shed
(merkins/planks until 6 joins)
A brief recce of the site earlier with Good fella (pre jog not a pre-run) showed that the rock pile was dwindling but thanks to Ignition and Asylum we were fine.
Grabbing a lifting rock the PAX circled to do some arm warm up exercises , 4 sets of bicep curls and Triceps extensions rotating clockwise after each set
Rounds of 20/10, 15/10, 10/10, 5/10
We then moseyed again to the roundabout behind the HS to do 7’s using both roundabouts. Merkins at the top roundabout and dry docks at the bottom.
(merkins/planks until 6 joins)
We moseyed to steps at the back of the HS for a Foundation special of calf exercises. The routine was 30 calf raises every step (In, out and straight). As always tehse things seem awesome on paper but varies in practice, an audible later changed it to every other step. The intent was for this to be done only once but Gator cub wanted second helpings (still in a thanksgiving mode apparently)
Mosey to front of the MS for partner work.
P1 runs short lap (not sure if it’s 1/4 or 1/2 lap)
P2 does exercises called.
Team does 100 Dips, 200 merkins, 300 Wall sits with OH press
Audible done at the end to get us back in time for COT to meet up with the PAX who went for a jog
Posse and Xerox closed us out with their favorite and least favorite exercises of dying cockroach and J-Lo’s
The Moleskin
Q Juice surprisingly only shows up when Q’ing, probably why DW Q’s so much. As always a real blast trying new things when PAX are willing to follow you no matter how crazy your ideas prove to be.
Announcements
Xmas Parties on 11/30 and dec 1
2nd annual Effies on Dec 7
Jingle Jangle Beer exchange on dec 15
Bottle cap still collecting donations of business attire, new or slightly worn for COTS
Dancing Bear collecting toiletries and clothing for homeless
Unsure of how many would show up due to so many events conflicting this final Saturday of the month, in the end 15 PAX showed up to continue the saga of the Gazelles vs Clydesdales and also to see if Q school really paid off.
The Warm Up
Disclaimer given and in honor of Big 10, we circled up (no mosey)
SSH x 20 IC
Mountain Climbers x 20 IC
Flutter x 20 IC
Merkins x 20 IC
The Thang
Mosey to Kensington Elementary Parking lot to find our first set of cones.
Partner up (in pairs)
First Station/set of cones – Burpee Suicides
Round 1 – 100 Merkins – P1 does merkins, P2 runs Burpee suicide circuit (run to 1st cone , 1 burpeee and back, run to 2nd cone, 2 burpees and back, run to 3rd cone, 3 burpees and back), partners switch
Round 2 – 200 LBC’s (P1 on LBC’s whilst P2 does circuit and switching out accordingly)
Round 3 – 300 calf Raises (P1 on Calf Raises whilst P2 does circuit and switching out accordingly)
Breadbowl 10 count and onto the next station or set of cones.
Quite fitting to include a starfish exercise to show that Q school was not a waste of time.
At each corner, a set of 20 exercises were done with 20 Speed skaters in the middle.
Exercises were merkins (2 corners), LBC’s, plankjacks
The Gazelles led us in mary as we waited for the 6.
Mosey to the portico at the front of the school for a game of cards. Testing out the F3 workout cards, each of the PAX pulled a card and 10 reps done IC and OYO to a variety of exercises. They covered cardio, upper body, core and abs. A lot of mumblechatter here made me think this would be one worth repeating sometime in the future.
Mosey to the NOW OPEN Nesbit fields to another set of cones to conduct a friendly gazelles vs Clydesdale experiment.
PAX were split into 2 groups as they self identified, gazelles and Clydesdales (QIC had to remind southern belle that he was indeed a gazelle). PAX started in the middle of the soccer field, called an exercise and ran to the sidelines to perform 25 reps of the exercise called and then met in the middle. The last group to arrive called the next exercise.
Time permitting we did a BLIMPS routine with 2 mins of each exercise (even though much effort was made to reduce it to the singular version)
B – Burpees, L – Lunges, I – Inchworm Merkins, M – maktarjay, P – plankjacks, S – squats
50 Merkins were done to help doughboy with his weightloss penalty.
Jailbreak to COT for SSH and superman to wrap up
The Moleskin
Q Juice is a real phenomenon but it’s always easy when PAX are willing to follow you no matter how crazy your ideas prove to be. A real honor to lead a group as energetic and engaging as this on a saturday morning.
Announcements
Big Shout out again to Zinfandel and Rudy for being the dancing Idiot and first follower for the WUC Hurricane relief efforts. Bottlecap stressed the importance of taking on roles like this and stepping up in our leaderless group.
3rd F – Fivestones Sundays 0700-0800, no pre-reading necessary
Sanctuary – Mondays at Brooklyn Pizza
Asylum – Launch Monday Oct 1, Brooklyn Pizza, Wesley Chapel 0515-0600
Popeye reminded that commitment which probably will now be here at Nesbit will always be a permanent fixture.
Dunkin for coffeteria
Thanks to Goodfella for taking us out