Date: 2025-11-21 AO: joust Q: baracus PAX: geraldo, stonecold, ductwork, Header, hopper, Hops, puddin_pop, spackles, baracus, marge, Erin Brokavich, Limey, Day-Z FNGs: None COUNT: 13 Perfect weather for another edition of Fun Friday at joust! Nothing fancy or complicated planned… just some of the usual bread and butter, meat and potatoes, turkey and stuffing. The strategy? Simple, straight forward, and effective. Hit the major muscle groups and get some cardio while we’re at it. Oh… and the workout made a nifty X and O pattern.
Always a fun group at Joust, and this morning was no different.
WARMUP: We jogged to the soccer field, added some butt kickers, high knees and leg swings for some dynamic mobility and then went into the usual COP to get the muscles activated: SSN (side straddle nopes for the increasing number of refuseniks), IW, Hillbillies, squats, MCs, Merkins.
THE THANG: X’s Round 1 – Starfish with 5 burpees in the middle and an exercise (20 reps) at each corner – merkins – Wide arm merkins – Diamond merkins – Carolina dry docks
X’s Round 2 – 5 squats in the middle and exercise at each corner – jump squat – Alternating lunges – Dollies – Flutters
Bleacher work 3 rounds of 20 dips (top) and 20 decline merkins (bottom)
We traversed all of the bleacher steps twice on our way down to the track.
O’s – out chance to heckle the Ultimate crowd – Lap 1 around the track stopping at start of each turn to do 20 squats, with a pull-up bonus at turn 3 while remaining pax did some Mary – Lap 2 – your basic “hot” lap, which may or may not have been so hot.
Mosey back to launch and stop at the railing for 20 supine pull-ups.
ANNOUNCEMENTS: – Festivus CSAUP Event – Dec 13 location TBD (Hoover is the contact) – Christmas party at Debbie’s – Dec 7
COT: Prayer requests – South family – Puddin’ Pops mother (recovery)
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