Extra helpings were the theme at dinner yesterday. It was a nice Thanksgiving. Different, but nice. Not sure about the rest of the Pax, but YHC needed to put in some good work this morning. Gotta try and equalize the Thanksgiving foodfest. 18 men joined me in the actual gloom this morning. Disclaimer was given and included the obligatory COVID statements about social distance. Voodoo would have approved, I think. Off we went.
Thang
We had 4 stops this morning. Chair plank was called for to regroup after each mosey and finished set.
Mosey into the bowels of Tartarus. Line up at the entrance. Plank up. Low Plank Jack x 10 OYO. AYG up the full first level. A bit of Mary and then mosey back down the deck and across 51 at the crosswalk. Back to launch. Civilian cadence Merkin set to 10: Regular/Offset Left/Offset Right. Done.
COT
Moleskin
Gotta tell everyone, the 0700 start was nice. Enjoyed the 60 minute boot camp. It allowed for a little more movement around the vast AO.
19 men out this morning. Green Bean was visiting from Atlanta. Chelms came out of semi-retirement. Couldn’t get Shoe to join him this morning. Too bad, we miss that guy. Chopper brought his nephew, Huey, who will be joining the Air Force to serve our great country. He was crushing the workout. Horsehead and Boondocks were site FNGs, surprisingly. A bit more about them later. Cage may have been site-FNG as well. Glad to have him, he was moving well out there. Hops has completed his 1/2 marathon and is now back in the boot camp fold. Sure I’m not the only one glad he is back to posting.
Horsehead was throwing out the zingers before the workout started. He asked Chelms if he cleared the post with the nursing home. Then Snuka showed up to add some fuel to that fire. Snuka told the crew that F3 keeps him young. He is usually out front so there’s that.
Had a chance to talk with Horsehead and Boondocks during coffeeteria. The conversation included custom golf clubs, disc golf, and morphed into fishing. Particularly, we talked about the mudfish. Mudfish refer to any number of elongated fish that are able to survive long periods of drought by burrowing in the mud. Boondocks catches the Bowfin. It looks like a fat snake with a big, strong tail. A lot of fun to catch, and, bonus, you can eat them. Care is needed in preparation due to the many small bones throughout. So, back to the mudfish and the ability to survive long periods of drought by burrowing into the mud. In YHC’s mind, this parallels what we are going through right now. Horsehead provided a reminder to reach out to Pax who have dropped off. A lot like the bowfin burrowing in the mud to survive, there are a lot of people who are “burrowing in the mud,” or socially isolating right now due to COVID. Guys we haven’t seen in a while. We know that social isolation is not a good thing for people. As much as we may like our time to ourselves, humans are social beings. According to Maslow’s Hierarchy of Needs, Love and Belonging comes in right after the basic Physiological and Safety needs in the hierarchy. Current conditions make it more difficult to meet this need. It gets dark early, people work from home and make virtual “connections,” spend more time on the screens and social media. Like Horsehead said in COT, reach out to someone you haven’t seen in a while. Ask them how they are doing. Grab a socially distanced coffee or lunch. If you are feeling isolated and lonely, don’t hesitate to reach out to your F3 brothers. We need to work together.
Lastly, I ask that you include Jennings Palmer in your prayers. He is Bout Time’s son. Jennings battled Acute Myeloid Leukemia and was in remission for 2 years. His sister, Caroline, donated bone marrow and he had a transplant. This week, the Leukemia came back. Please pray for Jennings and the Palmer family.
Thankful for each of you men joining us at Centurion this morning. That hour is like fuel in my tank to get through the rest of the day. Fellowship offered at coffeeteria is always a sweet bonus. Well done today, men.
21 PAX including an FNG were not discouraged by the report of rain and gathered in the gloom for the 4th Annual Turkey Jam. At 6:30am, after a disclaimer that would make Mermaid and Bottlecap proud, we launched from the Improper Pig. After a short mosey, we found ourself in the parking lot between Harris Teeter and a dance studio for the:
COT:
SSH x15, 10 merkins OYO, IW x 15, 10 diamond merkins OYO, LBC x 15. Split the PAX in half with Chopper stepping in to lead one group. Each group would perform the same exercises but at a socially acceptable distance within eye sight of each other. (War Eagle is happy) Mosey to the parking lot near the post office, one group gathered in front of The Wok the other group wandered a little father down, close to the new Atrium emergency room for:
THE THANG:
Two (2) rounds of 4 Corners. 10x at each corner. Merkins, diamond merkins, wide arm merkins and crucible merkins. Plank and mary waiting on the 6.
Mosey across Providence Rd to the parking lot between Starbuck and Whole Foods. Plenty of room for everyone to spread out the width of the parking lot and face Alta for the next called exercises.
Two (2) rounds of modified Beast. First round: Bobby Hurley Squats, Second Round: burpees. Plank and mary waiting on the 6.
Mosey trough the parking lot to the sitting area across from the hotel. Plenty of room for the PAX to separate and grab a chair for arm work.
Curls x 15, Tricep Extension x 15, and Shoulder Press x 15.
Find a spot on a wall for split leg squats, two (2) rounds 15 x on each leg and a set of incline merkins x 15.
Grab the chair again for Triple Lindy x 20.
Place the chairs back where we fond them and mosey to the parking deck. Divide into groups to the top and perform the called exercise on the way up. One group begins to run up the deck, 10 merkins at each level. The second group stays at the bottom of the deck doing mary and waiting for the first group to clear the 1st level. After reaching the top, pick a stairwell and the return to the start. The weinke called for mary while waiting for all PAX to return, but Elsa thought we would enjoy wall sits, so that is what we did.
Mosey back across Providence Rd to The Green Monster. Gather by the Christmas Tree for some broga (pigeon, frog and lunge) and finish up with nearly two minutes worth of elbow plank courtesy of Bunker.
COT: Name the FNG (Stuffing), each PAX expressed at least one thing they were grateful/thankful for and takeout by Middrift.
MOLESKIN:
We found ourself at Rea Farms again and the site did not disappoint. It may become the permanent home of Turkey Jam. This year we took it up a notch. Christmas Tree was decorated and lit, Christmas music closed us out and Trickle was giving away Bourbon. (Sweetwater and Prohibition hope you are taking notes).
Enron and Tuck led the secret, unannounced, and exclusive pre-run with Kirby making an ill-advised decision to join them near its conclusion.
Bunker’s bootcamp gloves made their annual appearance, while Fraiser seemed disorientated when asked to call an exercise that did not include running.
Turkey Leg and Tuck enjoyed being out in front and sharing stories about their 20 kids and how they feed them all.
Chopper was not the oldest PAX in attendance.
Elsa was crushing it this morning, thanks for the wall sit idea.
Teddy prefers sitting on a wall instead of using it for split squats.
Great to post with my old friend Floor Slapper, who showed up on time.
Midriff was so thankful for the mild weather that he displayed his gratitude by removing his shirt for all the onlookers.
Coffeteria followed with a number of PAX grabbing Starbucks and enjoying some fellowship.
Big thanks to Chopper for his friendship and scouting out the Q with me Wednesday morning.
It is an honor to lead such a great group of men.
Happy Thanksgiving y’all!!!
8 pax met up at Meathead on the day before Thanksgiving at the leisurely time of 0600. #holidayhours The plan for the day was to take turns leading portions of the workout while we got our 250 swings in. 5 rounds of 20 swings, 1 exercise, 20 swings, 1 exercise, 10 swings, 1 exercise.
Warm-up: 15 SSHs, 10 windmills
Main Thang (here’s what I remember of the other exercises):
Voodoo: 10 goblet squats, 5 clean + press per side, 15 merkins
Unplugged: RDLs, lunges,
Mighty Mite: 1 TGU on the left, 1 TGU on the right, 5 snatches per side
Frehley’s Comet: 10 merkins on your bell (5 per side), 10 squat/curl/press
Soul Glo: high pulls
That covered our swings for the day. Uncle Leo led us through a couple of rounds of racked carries, then Das Boot (site FNG!) called overhead carries and LBCs with the bell, and Sweetwater (site FNG!) called farmer carries. We wrapped up with 1:00 each of elbow planks, hollow body holds, and glute bridges.
Thanks to Frehley’s Comet for taking us out.
Announcements:
Moleskine:
https://www.youtube.com/watch?v=BGFtV6-ALoQ
10 Frozen Turkeys, falling like bags of wet cement (or Anvils) from the sky. Oh, the humanity!
Geraldo, Point Break, Jet Fuel, Floor Slapper, Mr. Magoo, Lorax, Red Baron, Clover, Boondock, Horsehead
The Thang:
Warmup COP in one of the giant parking lots. Standard bootcamp fare – nothing exotic. Full pivot cadence with higher-than-expected audience participation.
P1 run to the traffic circle by the stupid rocks
P2 do 25 merkins, 25 LBC, 25 step ups, 25 Runstoppers
Repeat X3
Note: this was timed to perfection, even though the rep count was a huge shot in dark.
7s on the hill – burpees/merkins
Suicides at the lampposts – more merkins (variety pack)
Pinball run back to launch. This is a group AYG run to a distant object, with a mosey back for the six while we all regroup and prepare to hit the next distant object. It’s much better than the Indian Run, as the fast guys can really blow some steam off here. It’s also not on the list of banned exercises, which matters deeply to me. I think that Harry Potter and Catcher in the Rye are also banned now, but I’ll have to check.
2MOM
Moleskin:
Decent crowd, given that many had the day off and were possibly pre-medicating in preparation for a Thanksgiving Microsoft Teams meeting or whatever such obscenity that 2020 has prepared for your loved ones.
Jet Fuel continued with the full tuck, leaving only a meager tease of exposed bright white upper knee area that would have been viewed as scandalous in a previous time, but now I guess it’s just how people dress.
Lorax has reverted back to Dave Ramsey Baby Step #1 after dropping a significant amount of cheese on some Mopar LED Headlights. Think of all of the energy he is saving though. The man is basically a Green New Deal on Wheels. His math is a little shaky though.
Geraldo likes to walk around dragging giant bookbags filled with rocks, but he has a terpsichorean spirit when unburdened. The big man is light on his feet and dances across the campus, outpacing his group while (surely) doing all of the requested reps.
Clover has a good heart, but a somewhat odd sense of humor (pot/kettle). He’s the guy who makes this awesome suicide Polar Pop at the Circle K, but then puts a large squirt of blue Powerade at the end just to gross everyone out. He is also obsessed with evening soap operas from the 1980s.
Red Baron keeps getting faster (and smaller), just like the crappy pizzas. He’s a pilot though, not a pizza, and actually related to Joe Cool and Snoopy.
Point Break learned everything he knows about acting from Gailard Sartain and Gary Busey, who used to work together before they really hit it big. I’m not sure he has ever seen Hee Haw though. Sa-lute!
Dang it, now I have to keep going and write something special about everybody.
Mr. Magoo is awesome. My 2.0 Boondock likes to call everyone by “Mr.” and then their F3 name. So I guess he is Mr. Mr. Magoo.
Floor Slapper is shockingly on time these days. I think he takes turns with OT.
That about does it.
The purple airbrushed Horse Head shirt was my gift to you all. Things are so serious these days that I figured I might as well let folks have a laugh at my expense. That’s about the best I can do.
Reach out to somebody who you haven’t seen in a while. People are hurting this Holiday Season and need human interaction. Isolation is unhealthy.
Horsehead
DISCC given
Short mosey up semi-slippery hill to field (when is that thing going to dry out so we can use it!), circle up for some: SSH, LSS, MC, Merkins, and plank into stretch (one foot forward, arm up to sky, pause, back to plank, flapjack)
Mosey 1 lap around the field. Circle up deja vu where we just warmed up.
Fire Drill: PAX does exercise for random time/reps, then yells “Fire” at which time everyone drops, rolls left, 1 merkin, rolls right, 1 merkin, back on feet and continue on to next PAX. Finish when all PAX have called “Fire”, included: SSH, big boys, American knockout, imperial walker, merkin, flutter, arm raises, Moroccan night club.
Mosey back to parking lot, for round of BLIMPS (5 burpees, 10 lunges, 15 IW, 20 merkin, 25 plank jack, 30 squat).
Mosey to track for T1000 lead round of partner work with P1 doing bear crawl around track while P2 runs a lap and relieve’s P1 when caught up, swap and continue. That was harder than expected.
Mosey to the rocks for 3 rounds of thrusters, curls & tricep-extn, in reps from 15, 10, 5.
Mosey to COT for 5 MoM, with PAX taking turns for variety of H2H, big boys, Freddie mercury, and some weird laying-on-your-side thing Wrigley made up finished with a plank to put a bow on it.
(something Wrigley said while I ran to my car for my phone – need to make that more accessible in the future).
Your choices for morning posting are abundant, but the evenings are at the other extreme. The Appetizer’s specialty is adding an extra option to your beatdown menu. Today we served a record number of PAX and 2.0s and I hope it was a good taste for all.
Elsa visited from Pineville with his 5yo FNG who was christened Strong Guy due to an affinity for Marvel and superheroes in general. Despite his initial apprehension getting out of the car he had no issue keeping up and settled right in. Welome, passport stamped.
Dwight and Watson keep showing up and getting in their work. This was their first non-convergence post so they’re regulars now. Leading by example Dwight, fist-pump.
Twinkle Toes and Lefty made it look easy as did Wrigley and Double-Dribble (the Appetizer is the little brother to Clyent Dinner, hoping to follow those steps lead by Wrigley and those before). Chopper snuck in a couple minutes late but continues to set the bar super high as a double-R HIM, leading us all by example (but what if I can’t keep up with him now, ugh).
And at the other end, while T1000 used to complain with every burpee, now he’s leaving every beat down saying that wasn’t bad, or even, that was fun. He’s laying a solid foundation of strength, and will be leaving me in the dust very soon. Best of all, I’m pumped that HE sees the fruits of this labor. When you’re focused on the effort, progress comes so slowly it isn’t visible. But that’s because most of the real progress isn’t visible, that’s for both the physical and mental progress. There is a foundation that is easy to overlook, but it is critical and is built with patience and discipline, it is real and will serve him a life time.
Next week High Hat will be taking the lead, originally slated for this evening, but apparently Rock’s birthday takes priority over posting. Yep, he choose a birthday party over bear crawls and thrusters. No problem, live and let live, right? Or in this case, live and… let them eat cake. I’m hoping for an extra serving of birthday burpees next week.
15 for a brisk morning round at the country club of Bushwood— or Buschwood makes a bit of sense too.
I had a plan to stay on campus because a) I’m not that familiar with the neighborhood, and 2)I forgot my headlamp. So a quick drive-by pre run to see what shape the course was in – some parking lots out of play so had to meander around. Any who..
Warmup – 2 lap mosey around the parking lot circle – SSH, Damascus stretch, LSS, Mnt clmber, knee slaps
The Thang – head to the main lot – escort by course ranger Fiji and his new light up hat (BTW it’s washable- big selling point).
The 4 floor escalator
floor 1 (light pole) do 10 T-Merkins – run out and around flag pole and back
floor 2 (light pole) do 10 T-Merkins and 15 Shoulder Tap Merkins (2 is 1)- run out and around flag pole and back
floor 3 (light pole) do 10 T-Merkins , 15 Shoulder Tap Merkins (2 is 1) and 20 Knee Slaps- run out and around flag pole and back
floor 4 (light pole) do 10 T-Merkins , 15 Shoulder Tap Merkins (2 is 1),20 Knee Slaps and 25 Bobby Hurley’s – run out and around flag pole and back
The elevator is a good one to slow down the Gazelle’s just a tad – if you get a “Good Night” from someone on this you feel like you got your money’s worth.
Suicide Line Touches or Angry Bobby Knights- 1 minute timer to hit prescribed number of line touches – pick a teammate. For every line touch you don’t get to = 1 burpee penalty. Add your teammate’s penalty and both do that # of burpee penalties.
Many rounds per covered with many penalties.
14’s/14’s/13’s/13’s/12’s/12’s/11/11 in between we worked on an AbWebb of Big Boi and V-ups
lots of smack talk between the Tar Heel and Seminole Alumni
Mosey back to clubhouse – stop at the wall for some Mike Tyson/Jump Squat work – 6 reps/5 reps/4 reps
Mosey to finish – some various abs to finish off the workout.
Glad to take a road trip for this site and great bunch of PAX; you’ll get some runners – but this site is F3 Boot Camp – try to get close to 2.75-3miles in with various pain sections. next time we will explore the field/playground and track.
2 new faces for me – Doogie and Fallout – some young bucks who were working
Smuggler, bottlecap and centerfold were pacing fast on right side of the court
I heard Big Tuna in the mix. War Eagle sounds fast. Noonan help set the pace for me and sorry about the penalty burpees you had to do on my account.
Sightings of Fiji, Das Boot, Strawberry, Fuse, premature and deep dish pressing hard
COT
Announcements – See Centerfold for Rice And Beans assistance. We now move into the field and assist with feeding the homeless. Several Wed. in December – need 20 slots.
Various turkey trots – see chicken little for fund raiser
Prayers up for several Pax and their families.
11 men braved some chillier temperatures and circled up in the Arbo parking lot for this week’s episode of Fast Twitch. YHC had two bad ideas pulling into the parking lot, mentioned this with a weak disclaimer and dropped the first bad idea on the pax. It went something like this.
Hoover: “I’ve got two bad ideas for you. The first is the Raintree 10K.”
All pax: … *sigh*
Hoover: “The other is to run the Coburn half-pipe, twice.”
Random pax: … *sigh* “Where is that?” “We have to run over past Strawberry Ln.” “I think I left the iron on.”
And like that, we were off. YHC, as per the usual, kicked on some tunes and the pax followed. Some days YHC feels like the pied-piper. Mosey through the mean backstreets of Raintree, rounding run, woodfox, strawberry ln, eventually hitting Rosecliff and getting to Coburn. The pax all pulled up at Coburn and instructions were relayed.
Random pax: “So just down to the stop sign and back 2 times?”
Hoover: “No. All the way to the end and back, twice.”
Random pax: “That’s not the half-pipe”
Hoover: … *calculating lame excuse as to why we’ll do this anyway*
Random pax: “So we’re not stopping at Bevington?”
Hoover: “Try for two times out and back, faster guys go for three.”
Somehow YHC convinced the pax to get moving.
Towards the end of the second round, YHC was coming in near the 6, Gerber decided to go for a third round, followed by Turkey Leg, Alf, and Airwolf. Somehow all three aborted or just pulled up for the 6 and we did some mary in the middle of the road waiting for Gerber to come back. When he didn’t show up quickly, we decided to leave him to his fate. No pax wants to be on the wild streets of Coburn for too long. Alone or in a group that’s a dangerous place to be. Alf volunteered to stay behind and wait for him. Brave, sir. Very brave.
This is a tough area for a solo pax, with random deer, and barking dogs. God help the man who runs into a “Karen” who can unleash the kraken just for startling them in the gloom. I’m sure NextDoor is full of these horror stories. And speaking of horror stories, there’s no easy place to stop for a code brown. Now that’s a NextDoor horror story that will keep YHC up at night.
Not to keep you in suspense, but yes, Gerber made it back to the pax and proceeded to outrun us all to the launch point.
Moleskine:
The whole route is not what one would call easy. Plenty of hills as Alf kept reminding YHC every time YHC was passed. There was a vague threat from YHC about tying a rope to the fast guys to pull YHC along. Vague but empty. YHC was all out of rope.
The backblast title comes from Rock Thrill. YHC was jamming out to Bobby Womack’s, “Across 110th St” when Rock Thrill recognized the song. We talked briefly about tunes and he mentioned the backblast should be a reference/homage to the title track of that movie, the same song played at the end of Jackie Brown.
Solid group of pax today. No surprise on who was out front Gerber, Mr. “I ran leg 33 of BRR backwards”, Turkey Leg, Alf, and Airwolf. Cheese Curd and Ductwork were running neck and neck for the morning, route be damned. PurpleHaze, Rock Thrill, Astro, and Retread held down the 6 and kept YHC honest with pacing.
A solid 10K or more if you opted for the extra distance, no PRs were shattered but Retread is now the Local Legend of Firefox. It’s on Strava so you know it’s true.
Back in the parking lot, there were no announcements but Gerber pulled this odd contraption from the back of his car, mounted a phone to it and told us to go stand in front of the ABC store. 10 seconds later, your Fast Twitch Christmas card is ready and being printed off at Walmart as you read this. Get Benny your address and tell him Uncle Hoover sent ya. Maybe yu’ll get one in the mail, maybe not.
BTW, Purple Haze could totally be a Mini-Hoover if he would let his beard grow out. YHC can see the grey in there fighting to get out.
21 pax braved nearly freezing temps this morning to turn a few laps at Watchtower. Despite the cooler temps the spirits seemed good this morning as many discussed upcoming Thanksgiving plans. Went over DICCS and we began
THE WARMUP:
moseyed over to the bus parking lot on the other side of the school. We did 15 Side straddle hops, 15 imperial walkers, Jimmy Dougan’s – center left and right, calf stretches, downward dog, upward dog and Merkins.
THE THANG:
Turning Laps
I marked off 10 light poles around the outer road of the parking lot. We did 11’s of Dry Docks and Big Boy sit-ups. We ran around the entire parking lot to light pole number 10 did 10 drydocks, then back tracked to light pole number 1 and did 1 Big boy situp. Then we ran back around the parking lot to light pole number 9 and did 9 Dry docks then back to Pole 1 for 2 Big Boys. We repeated this until we got to 1 Dry dock and 10 big boys. The guys seemed like they were going to mutiny by the time we finished this exercise but everyone finished and seemed to feel good about it.
The Pit Stop
Next we went to the parking lot in front of the main entrance. We each lined up on one line of a parking space. We began a Webb of Merkins and LBC’s, however before each Merkin we would do a sideways alligator walk (plank position move sideways) from one side of the parking space to the other side of the parking space and then return to the first side the do our Merkins and LBC’s. We continued that until we got to 5 Merkins and 20 LBC’s. (I called this the pit stop because it’s like we are crawling under the car and rolling over to check what’s going on under the car)
The Chase
Everyone partnered up with a partner of equal skill. Partner A did 20 squats while partner B starts to runs backwards. When partner A is done with squats he runs to catch partner B. When he catches partner B then Partner B does 20 Squats while A runs backwards. We realized that 20 squats put a lot of distance between the 2 partners and made is really hard to sprint to catch up to the other partner, so we called an audible and changed it to only 10 squats.
After the Chase we only had about 3 minutes left, so we headed over to the COT and continued The Pit Stop webb. We made it up to 7 merkins and 28 LBC’s before time was up.
THE MOLESKIN:
Over all I felt it was a good workout and seemed to be received well by all the Pax. The first part of the workout ate up a lot of time, but we did get over 3 miles of running in, with it being Thanksgiving week, I think the extra running was appreciated. We had an FNG – Welcome to Sheldon! and a couple of announcements of Thanksgiving day activities include something called the F3 Gobbler -(clear your browser history after looking that up) and the Briarcrest 5K & 10K. Check the F3 News channel for details.
YHC has been watching the numbers at H&H (Hawksnest & Hydra) all year with a certain degree of incredulity if I am being honest. Sustaining 20+ PAX on a week in, week out basis is quite the feet, and after making comment regarding the same to the Deepest of Dishes, YHC was invited to Q a workout and experience the revolution first hand. I had no idea what I was getting myself into, but more on that after…
THE THANG:
Ye Olde Moleskinny:
It’s par for the course to get a little bit of mumblechatter at a workout, especially for YHC who is oft derided for high complexity weinkes. That said, I’ve never encountered mumblechatter to the level of the HN PAX. True, the trifusenik effect is present, but there seems to be a bit of a talk-then-work subculture which has taken root. Clearly the chatter brings all the PAX to the yard, so not gonna knock a working formula either. YHC pulled every dirty trick in the book to bring the gift of quiet through pain and succeeded only in moderation… I’ll take a small win. It was no small victory, however, to have more than 2 or 3 PAX count cadence out loud, which happened a solid one or two times during the 45 minutes.
All joking aside, this a tight knit crew and everyone got after what was designed to be a smokefest for the arms, chest, and shoulders #nosoccerarmshere. Impressively, the refuseniking which did occur was often during the planking portions #inactiverecovery. Solid work up and down the ranks. Grateful as always to Hopper and Deep Dish for the opportunity to lead, once Marathon training is done, I’ll have to make a point to get out to the H&H neck of the woods more frequently. Maybe next time I can be part of the chatter instead of swimming upstream.
Announcements:
Final thought for the day, as you gather to celebrate the season, be safe and take care of each other. The world is a challenging place for so many right now and it can be hard to be thankful. Find space where you can to help those who are struggling this week, the world will be a brighter place because of your generosity.
-SYITG
Flipper
Was feeling good this morning around 5:16 when YHC arrived to COT before Flash. The Ignition crowd led by Gerber heading down the Yellow Brick Road as they started their journey to (by all accounts) Hell. Ran into Goodfella who was there a bit early to do a pre-run. The rest of the 14 Pax slowly trickled in and all of a sudden it was time for…
DiCCS
Warmorama:
Moseyed down the YBR to Breadbowl’s Bidet for some stretching and a few Merkins and Plank Jacks mixed in to get those shoulders and cores engaged all the while keeping our heads on a swivel for possible traffic coming through. Thankfully no cars interrupted the euphoria.
Thang
Mosey to Stadium parking lot for “Elecides”
Run to first parking lane, do 1 of called exercise and back to start Repeato until reaching the final parking lane for 5 of called exercise.
1-Merkins
2-Big Boy Sit-ups
3-Speed Skaters 2 = 1
Mosey to back of MS to try and pick up Breadbowl on the way who had to make an early morning pit stop at Rudy’s Shed. Seems he must have had a hanger-oner as he was not yet finished when we strolled by.
Arrived at picnic tables and did called exercise X 20 and ran to Breezeway at bus pickup for Called exercise and return to Tables for the next round.
1-Derkins, Bear Crawl
2-Stepups, Lunge Walk
3-Irkins, Bunny Hop
Mosey around front of MS to COT and circle up for cool down and stretching for last 3 mins as the Ignition PAX roll in.
Done!
Great push by everyone and a perfect way to start off the week of high calories and good fellowship with our families.
Announcements:
Check your schedules and try to sign up for a Thursday to go serve meals at the homeless shelter.
M and 10+ 2.0 friendly.
Turkey Trot in Briar Crest- See Chicken Little to sign up. Spots still open.
Try to post at a Thanksgiving morning event and make an impact on a cause you care about and bring your families.
YHC took us out with a prayer