PAX: Jerk and Decoy holding down South Park
Warm Up: 4 mile EC run
The Workout: The modified Murph working up to the full. 1 mile run to Bryan Rd Elementary play ground. Followed by 100 lateral rows, 200 pushups, and 300 squats. Once we complete reps we ran a mile back the South Garner HS.
Announcements: Run Ranger Run in February. Smoky Mountain Relay in April.
FNGs: Not today
4 HIMs showed up to GP on a cold but clear sub 40 morning.
WarmUp:
20 Fozzie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 20 ct Pigeon Pose stretch
The Workout
UnBEARable: PAX line up in single file plank hold. HIMs Plank Hold and take turns Bear Crawling to front of the line until we get to end of parking lot then Crawl Bear back to the the starting line.
Mosey to the Wall of Pain
Mosey to the Rock Pile. Rotate around rocks between sets.
On your 6:
Mosey to Playground for Roll the Dice (sets varied from 3 – 20 depending on the roll; If doubles were rolled we doubled the number)
Mosey to Flag for COT
Announcements: None
Prayer Requests: DOA and Convict both have pregnant baby mamas that are due in March. Forceps and 3rd Cousin both have a lot of travel in the coming weeks, Crab Legs going through experimental treatment.
YHC took us out.
EC: Bulls Eye, Yogurt. After planting flag at 5:03 am, launched EC with Bulls Eye, who was already underway setting a 5k PR. Way to go!
Warm Up: With temps well into the 40s for the first time this year, we looped the soccer fields and returned to the top of the Cletus lot for warmups. SSH x25, arm circles 10f/10b. A car sped into the lot and out hops Florence, Hardy, and Poop Eater (dawg). Five burpees OYO to celebrate their arrival. SSH 25x to get these additional guys warmed up. GMs 16x. Mosey to tennis courts.
The Workout: Partner up and claim a corner of a court. Wheelbarrow the service box 3x, switching partners and doing 5x Merkins in between. I didn’t write down all of the following, so it may not be 100% accurate! But you get the idea–alternating arm and ab work.
Amphitheater. Dips 16x on ledge. Pickle pounders 16x, WWIIs 17x, Catalina wine chillers 15x on stage.
Playground. As you can see from the illustration above, there’s a difference between chin ups and pull ups. By using different hand positions, we did both. Pullups 5x each hand position (palms in, palms to front, palms to back). WWIIs 15x and plank while waiting.
Amphitheater. Dips 17x on ledge. WWIIs 17x on stage. Slide Rule notes the seemingly random counts. He argued that I just kept forgetting to stop at 15. I did not argue.
Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Plank and ab work while waiting.
Amphitheater. Erkins 21x, derkins 21x on ledge. Pickle pounders 16x, Catalina wine chillers 15x on stage.
Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Core work–abs and plank while waiting.
Amphitheater. Erkins 21x, derkins 21x on ledge. LBCs 21x, Balls To the Wall by request with 10 count by each PAX.
Mary: Indian run from amphitheater back to tennis courts. Oboe’s “favorite,” Freddie Mercurys 21x. Just enough time for 10 Merkins! Slide Rule seized the opportunity to ensure a hard stop/count of 10 with a firm HALT at 10.
Announcements: See Slack for Breathtaker accomplishments and current status.
Prayer: Slide Rule big academic test this week. Families with new babies and those expecting new babies.
Pax of 2 for a chillier-than-expected post-Halloween workout. YHC’s family dressed up in Star Wars garb last night, and despite being in a (pretty good if I do say so myself) Vader costume, was informed by 3-year-old 2.0 that I “look like Elsa” (from Frozen)
Warm Up:
SSH, High knees, high knees & high hands, jumping lunges, shoulder taps – rinse & repeat. Then Morning Pickers, side bends, and knee crescents.
The Workout:
Jab-cross-front kicks. First round nice and even, second round slower and with better technique/more power, third round with speed & power.
Double-elbow strike to cross-body knee strikes, down the parking lot.
LIGHT SIDE: Indian run around 1 lap
DARK SIDE: Hold plank while each PAX in turn does 10 merkins. Repeat for a second round.
LIGHT SIDE (same as before)
DARK SIDE: Hold horse stance while each PAX in turn does 10 squats. Repeat for a second round.
LIGHT SIDE
DARK SIDE: Very slow and deliberate wing-chung punches while each PAX in turn does 20 full-speed. Repeat for a second round.
Mary:
Imperial walkers, hillbillies, low slow flutter, LBCs, side dips, bicycles, butterfly situps.
Announcements: HS marathon in a month
T-Claps (Recognition):
Prayer: Crab legs
I arrived and Pickachu and Skidmark where finishing up EC. Instead of staying Skidmark need to go home and hit the john. Understandable. He did make it to 2nd F. This morning the workout was a bit less intense. Working more on developing muscle. Therefore there was a lot of mumble chatter. Like a lot. I stalled sweet. There was no Salty Dawg today.
EC: Skidmark, Pikachu
FNGs: Nope
Warm Up:
Quick lap around the lot then it was time for teaching
5 Series with three different versions
Halo Series
Figure 8 — Working on keeping the back upright. The shoulders back with a proud chest
Bridge Press
Swing
Push Press
The Workout:
Tabata workout with 20 seconds one 10 seconds off for 8 rounds. 30 seconds off between series. You picked the version of each exercise. We did 8 rounds of the same exercise before moving to then next.
Mary:
E2K
Toe Taps
Homer to Marge
Toe Taps
E2K
Announcements:
Frosty December 7th
Christmas Party somewhere over the rainbow December 14th
T-Claps (Recognition):
Pikachu for completing the Fritter. The leader board has been updated
Prayer: