Dawg was like a good Margarita… Salty!!!
Emeril has been hanging out with CarPex for too long. Whoever signed him up for a CarPex 9 man team needs to get their butt back out at F3 South Wake and talk to this guy. He never shut up today. Just kept yapping about something. He’s a good man that is influenced too easily by the folks he works out with. He needs to stop working out with CarPex. This has to stop. PLEASE MAKE IT STOP!!
FNGs: I don’t know why but none showed up today.
EC Yoga: Dawgpound, Emeril, Lucky Charms
EC: Particle Board, Dahmer, 187, ShamWow (I’m guessing on this one)
Warm Up:
We circled up. Didn’t even take a lap. This was a 0.0 running workout. For all of those that want less running today was the day for you.
25 In Cadence Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
10 Daisy Pickers
10 Good Mornings
Class:
There where five types of Exercises with variations of difficulty.
Pull Series:
Straddle Pull
Standard Pull
Across Body Pull
Push Series:
Assisted waiter Push Press
Single Arm Push Press
Bottoms Up Push Press
Sternum Pull Series:
— Sternum Pull starts lying on your pick and having the bell behind your head. Then bring the bell to your sternum as you sit up.
Sternum Pull
Sternum Pull into a seated Press
Bridge Chest Press Series:
— Lying on your back go into a bridge position for chest presses.
Normal chest press in Bridge position
Alternating Side to Side Chest Press
Alternating Side to Side Chest Press with a Squeeze
Push Up Series:
Kettlebell pushups on your knees
Kettlebell pushups
Plyo Kettlebell pushups
The Workout:
Each pax was supposed to decide which version of the series they wanted to do for the workout.
We did 8 rounds of each exercise. 20 seconds of exercise plus 10 seconds of either Mountain Climbers or Side Straddle Hops
This means we did a total of 40 rounds. You did all 8 rounds in a row and then moved onto the next exercise.
Mary:
10 In Cadence Hillbillies
10 in Cadence Imperial Walkers
Bat Wing
- 10 Fazio Arm Circles Forward
- 10 Fazio Arm Circles Backwards
- 10 Seal Claps in Cadence
- 10 Overhead claps in Cadence
- 10 Ralphies in cadence
10 in Cadence Floor Wipers
10 in Cadence Toe Taps
Announcements:
9/11 Stair Climb at NC State
BRR
Convergence Sugg Farm Monday at 6 AM
T-Claps (Recognition):
Prayer:
All Pax for good health
Emeril and his parents selling their house and moving down here
Quiver and job as the company he works for was bought by another company.