Full Moon – Black Friday Crazy Ivan
Warm Up: 5 PAX gathered at Womble in sub-freezing weather lit by a gorgeous full moon for a Crazy Ivan led by guest Q, Dauber. Special guest from Raleigh F3 – Mr. Hand. Started workout with a nice jog around the tennis courts. Met up in lower parking lot for SSH, Windmills Good AM, L/R arm stretches, back arm stretch too. Jump rope for ~ 1 minute. Frankensteins – got PAX warmed up.
The Workout: Lots of continuous Kettle bell exercises in the parking lot: 15 Swings, 10 Figure 8s (R/L), 10 rutrows, 10 halos, 10 bus drivers, 10 curls, 10 triceps, 10 homer to Marge, goblet squats; John Cusack to amphitheater- PAX conducted 10 L&R step-ups OYO, dropped bells and grabbed B2W for a 15 count; more kettle bells swings, man-o-makers 10R, 10L, 10 Double-burpees OYO, 20 SSH, 16-count B2W, erkins on the wall and dips too; Mosey to clubhouse conducting arm curls, farmer’s carry and triceps extensions on the way. Said hello to the men at Cletus. In the clubhouse, more erkins, kettle bell swings, curls, rut-ros; Mookie led us with another B2W (17 count); running short on time, began a jog with bell in hand to the far corner. Deadbolt called for goblet squats, continued walking to another light pole; The Hand called out another squat exercise and PAX proceeded to next pole; Accordian called out Halos; on to the next light pole and Mookie called out power up/thrusters. PAX John Cusack back to parking lot adding some tricep extensions.
Mary: circled up for some ab work, each PAX leading an exercise: LBCs, (33) Plank Jacks, American Hammers, WWIIs and LSF.
Announcements: Two Christmas parties on the horizon (check FB/Slack); CSAUP Dec 15; 2019 -More accountability at F3 workouts ensuring consistent workouts, get-togethers, Faith…more to follow
Prayer: Holidays can be stressful for all PAX, including those not with their families due to separation/divorce; reach out to these men – raise each other up; look for Black Friday discounts including Run the Quay, HSHM, Wrightsville…special prayer request for Accordian’s family member going through some testing; Dauber took us out in final prayer.
F2 followed at Dunkin; met up with PAX from Cletus.
Thank you Dawgpound for letting me guest Q – Dauber. BTW, bright light in the East – Venus (per Accordian)
Appreciate Mr. Hand making his way down to Crazy Ivan.
(Mookie, appreciate you having my 6 as I battled a nasty chest cold)
