I didn’t know what Library Hill was until this morning.

/in , /QIC:
PAX: , , , ,

5 Pax, including rare visits from Foghorn, Cupid, and Banana Seat, showed up for a full body workout and hill repeats at Downtown Train.

FNGs: Negative

Warm Up: Warm up lap > 10 burbees OYO > SSHs > Merkins > Squat Jumps > Butt Kickers

The Workout: Mosey’d to rock pile grabbed rock and headed to the circle/fountain at the top of library hill. Spread out around circle for the following sets:

Set 1: In cadence – Curls (x 30), Tricep Extensions (x30), Overhead press (x30), Curls (x 20), Tricep Extensions (x20), Overhead press (x20), Curls (x 10), Tricep Extensions (x10), Overhead press (x10)

Run down to pool parking lot, 10 squat jumps, back up library hill.

Set 2: In cadence – Chest press (x30), tomahawks (x30), Chest press (x20), tomahawks (x20), Chest press (x10), tomahawks (x10)

Run down to pool parking lot, 10 merkins, back up library hill.

Set 3: Monkey humpers (x30), squats (x30), lunges (x30), Monkey humpers (x20), squats (x20), lunges (x20), Monkey humpers (x10), squats (x10), lunges (x10)

Run down to pool parking lot, 10 burpees OYO, back up library hill.

Returned rock and mosey’d to parking garage for Mary.

Mary: 50 LBCs in cadence

Announcements: Slack and Facebook

T-Claps (Recognition): Banana Seat, Cupid, Foghorn, and Potts for coming out on a dreary Monday morning and putting in the hard work.

Prayer: 60 seconds of silence.

Looking for hills

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PAX: , , , , , , ,

Had 8 @ AGS for some miles of various sorts…4 runners, 3 ruckers, and Yogurt running his leg of the marathon relay! YHC decided on a hilly route for the runners.

FNGs: Nope
Warm Up: Butt kickers, frankensteins, SSHs
The Workout: Womble > Ballentine > 55 Bypass (turnaround) > W Elm > Avent Ferry > Cemetery Hill > Earp > Bass Lake > Stintson > Around Womble > Grigsby > Womble (6.2 miles)

Mary:

Announcements: See Slack and Facebook

T-Claps (Recognition): All PAX for continuing to get out an push themselves in what is a fairly stressful time for everyone.

Prayer:  30 seconds of silence

SPELLING Continues at Purple Cobra

/in /QIC:
PAX: , , , ,

FNGs:  None

EC:  Redenbacher & ShamWow!  Nice job men!

Warm Up:  Arrived at the BP/Harris Teeter parking lot a bit early and found two cars (one with an F3 sticker) and felt confident I was in the right place.  I had reached out to Foghorn for some guidance, specifically, if there was a rock pile.  I toyed with the idea of doing a repeat workout with my spelling sheets that was successfully implemented the day before at PC.  I saw a HC from Deadbolt the night before and thought I should change things up so I planned out a rock routine for this boot camp.  As the clock struck 5:30, no signs of Deadbolt.  (I later learned he ended up at a different site this am).  I also learned the rocks at this AO were let’s say, smaller than I was accustomed to, compared to other rocks at other SW sites.  It was determined that SPELLING was now back in play.  Four PAX followed YHC around the parking lots and back to the flag for the following warmup exercises:  10 cc Good am, Don Quixote, Daisy Pickers, Overhead Claps, Seal Claps, Sir Fazio Arm Circles (F/B), Hillbillies, Imperial Walkers.  SSH X 25.  I think I deeked out Foghorn a couple of times as my starting positions did not correlate with the warmup exercise.  Apologies.  I think my mind was racing ahead.  No matter.  PAX seemed in good spirits despite all of the crazy COVID-19 stuff going on.

The Workout:  Grabbed my SPELLING HOMEWORK from the car.  This was a list of exercises from our F3 exicon in alphabetical order with a number of reps associated with it.  See Photo below.  Asked PAX where was a good wall to commence some wall exercises.  Ran over to a new building behind the HT.  Had PAX execute people’s Chair (each PAX called a 10 cc) up the line.  Recover.  Back on the wall with BTTW starting from opposite direction, again with each PAX calling a 10 cc down the line.  Rinse and repeat 2 additional times.  I think it was about this time ShamWow! Wanted to tell some jokes.  There is always one.  Just like this one:  Did you hear a lot of celebrities are being diagnosed with COVID-19?  Fortunately, John Travolta was misdiagnosed.  Yeah he has the Saturday Night Fever but he’s still “Staying Alive, Staying Alive!”  OK, I will not quit my day job.  With homework in hand, we ran to the road by the burger joint and across from the DD.  It had a nice hill with some protective barriers at the bottom marking off a future road extension.  I handed each PAX a paper in a clear plastic holder.  Discussed they had to spell their full names out and then add their F3 name.  One letter at the top of the road.  Run to the bottom and do the exercise corresponding to the next letter.  Diversions to a wall were allowed to perform certain exercises like A = Australian Mtn Climbers.  The PAX performed the following letters/exercises:

CRAIG JOSEPH NELSON DAUBER

SHAUN TIMOTHY BROTHERS FOGHORN

MARK ALLEN RUSSO SHAMWOW! (! Was substituted for another letter  R, helping Redenbacher finish off his name)

MARC STEVEN LEMIRE BOBBY DALL

COREY BRANDON TAYLOR REDENBACHER

A little over two miles were covered at this “boot camp” – sorry fellas for the extra running.

Mary:  With only a few minutes left, we gathered our gear (lots of garments were thrown to the ground during this workout) and ran back to the flag, tired, but still in high spirits.  Had PAX hold squat while I grabbed my phone.  I wanted to record PAX full names, including their middle.  Getting old.  Led PAX with some AB exercises that included 6 inch hold, box cutters, and LBCs.

Announcements:  See FB/Slack.  Eat red delicious apples.

T-Claps (Recognition):  ShamWow! Got a new job/promotion.  Rumor has it he will be colleagues with Oprah.  Really.  No sh#t.

Prayer:  Everyone impacted by virus, emotionally, financially, physically, etc.  UNSPOKEN.  I may have forgotten a prayer request – apologies.  YHC took us out.

Honor to lead! – Dauber

/in /QIC:
PAX: , , , ,

6 Pax and 2 runners made it out for a Hilltop Prison Yard workout hosted by the Warden (Breach)

Double D, Sprinkler, BB, Felix, Hefer,

Runners- Dirty Pipes and Laettner

Warm-Up: A short Mosey around the parking lot to a circle of 22 rep counts of SSH, Windmills, Daisy Pickers, and Imperial Walkers/Hillbillies

The Workout: 6 Stations 2 rounds, 2 minutes of work at each station with 15 second of rest between each station

Station 1 Barbell

Round 1               Ab Rollouts

Round 2               upright rows

Station 2 Big tire #1

Round 1                Flip-Squat-Flip

Round 2               Plank Get-ups

Station 3 Pain Sticks

Round 1                Pain stick hip bridges

Round 2                Cross Over Merkins

Station 4 Weight Plates

Round 1                Weight plate straight arm raises

Round 2               My Little Sunshine’s

Station 5 Fire Hose

Round 1               Pull and Bear Crawl

Round 2               Plank Pull Through

Station 6 Sandbag

Round 1                Bent Over Rows

Round 2                Shovel Twists

Mary: Ab burnout, 3 rounds of duck duck plank holds followed by 22 counts of LBC’s Homer to Marges and Pickle Pounders

Announcements: Be Patient, with all that is going on be slow to anger and think through your decisions. Don’t let the current situation be the reason that you make a bad choice that can hurt you and your family. You will be remembered by how you handle this situation, so let your positive character show through.

Prayer: Keep us safe and let us get through this with positivity.

Remedial Education Needed

/in /QIC:
PAX: , , , ,

Counting and reading should be easy by now, right?  You’d think so.  Well, if you were on the live stream this morning or watched later in the day you’ll know that to not be true.  Cards are easy.  A suit equals a workout, the value equals the reps.  Except for when you can’t count in your head (or remember the card) or if you continuously mix up the workout/suit combination.

All that said, I like to think it was a good workout.  There was sweat dripping off my head on a cold, albeit indoor, morning so I feel like something got accomplished.

FNGs: No.  Honestly, if I do get one we should probably call the police.

Warm Up:

Good Morning x10 IC

Daisy Picker x10 IC

Squatted Moroccan Nightclubs x10 IC

Arm and shoulder stretchers

SSH x20 IC

The Workout:

Fairly basic deck of card workout.  The value of the card determined the reps.  Face cards were 10 and aces were 11.  This was not a standard deck.  I took out everything below 5, took out one each of 5, 6, and 7, and filled in the rest with other face cards.  There were also 5 or 6 jokers.  The excercises were:

Hearts – Merkins/Diamond Merkins/Wide Grip Merkins

Diamonds – LBC/American Hammer

Club – Squats/Lunges (N x each leg)

Spade – Air Presses (in cadence)/Carolina Dry Docks

Joker – 5 burpees

The idea was that the exercise would change with each drawing of the suit.  I’m pretty sure I didn’t do that right either.

 

Mary:

Sleeping Hillbillies x10 IC

Superman x10 IC

Australian Snow Angels x10 IC

Low Slow Flutter x10 IC

Protractors

 

Announcements:

AOs still meeting but be respectful of the state mandated closure of playgrounds.  Two virtual options, this one and Dawgpound’s on it routines.

Prayer:

All the medical professionals.  Anyone dealing with the virus.  Unspoken

 

Until tomorrow.

 

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SPELLING PAX NAMES in the RAIN

/in /QIC:
PAX: , , , , , , ,

FNGs:  None

EC:  Dawgpound, Buford, Pikachu, Emeril

Warm Up:  Planted flag early fearing I was going to be late for my virgin Paradise City Q.  Saw two vehicles with F3 stickers and new I was in the right place.  Planted shovel flag and donned another shirt.  It was 44 degrees and moisture was in the air.  I had a bathing suit on in lieu of shorts.  I thought for sure we would be getting wet (puddles, ground, or rain).  Lots of chatter as the clock struck 530 am.  I had asked Doc how far PAX normally ran knowing this was a high-intensity AO with a lot of running.  I had visions of doing an entire lap around Ting for part of my warm-up.  Doc gave me an estimate on the distance and I opted to run around the front parking lot area before executing some exercises in front of the flag.  More mumble chatter and a history lesson around Don Quixote.  10 count Exercises included good am, Daisy Pickers, Don Quixote/Windmills, Seal Claps, O/H claps, Sir Fazio arm circles, Hillbillies and Imperial walkers. Finished up with 25 SSH.  Asked the PAX to hold Al Gore while I retrieved my “Spelling Lesson Plan” for the workout.  See picture below:

 

The Workout:  As we gathered up at the bottom of the ramp, PAX members noticed “my files” under my arm.  I handed each PAX the workout (printed sheet with the entire alphabet with a correlating exercise and exercise # of reps in a plastic sheet protector) and gave them the following direction:  SPELL out your full name and then SPELL out your F3 name.  Time permitting, begin SPELLING out “Paradise City”.  No initials like BJ were permitted.  It would be WILLIAM, etc.  The list of exercises were randomly assigned based on the first letter or a letter found in the name in the F3 exicon.  For example:  A = 10 Australian Mtn Climbers, B = 10 Burpees, C = 15 Carolina Dry Docks, etc.  Conspiracy theories immediately were thrown out, accusations were made, when certain letters of the Q’s name had no burpees.  Here are examples of what the PAX ending up spelling:

CRAIG JOSEPH NELSON DAUBER

MATHEW JOSEPH TAGUE EMERIL

DAVID DEREK ADAY DOC PARADISE C

CHRISTOPER LEE ADKINS  PIKACHU

DAVID MORTON KEY DEADBOLT

MICHAEL HOLLAND EDWARDS BUFORD

RYAN BAILEY HOOPER DAWGPOUND

DANIEL ATKIN SNAP (still waiting on his middle name via Slack message)

So, in order to get our miles in for this HIGH-INTENSITY workout, one exercise was executed at the bottom of the ramp.  PAX ran to the top and then executed next exercise.  Some modifications were allowed.  Performing an exercise earlier because a wall was at the top vs at the bottom.  Once exercise was completed at the top, PAX ran back to the bottom.  New letter, new exercise.  Rinse and Repeat until names were spelled out completely or we ran out of time.

Everything was going well UNTIL the skies opened and COLD RAIN came down.  That sucked.  With 6:08 on my watch, PAX gathered under the cover of the building at the top of the ramp and got ready for Mary.

When all was done, I thought I heard 3 miles from a PAX that were covered during this AO.

 

Mary:  Without stopping, PAX knocked out the following 10 cc exercises:  H2M, H2M Left leg up, H2M Right leg up, Pickle pounders, Freddie Mercury, Hello Dollies, Box cutters, 6 inches, Heel taps, and Have a Nice Day.

Dawgpound wanted Buford to remove the metal post barrier and drive up the ramp to pick him up.  Not happening today.  PAX all took off running to their vehicles.

(I told my daughter about the workout today.  And she was spot on.  She told me although the weather had been awful, I had experienced something I would not forget and I had done it with some F3 guys.  Lot of wisdom from an 18 year old.)

Announcements:  See Slack and FB.  Be mindful of new rules in play re: playground equipment.

T-Claps (Recognition):  PAX who got out in the RAIN today.

Prayer:  Pikachu’s boss/boss’s wife – both ill and admitted to the Hospital, possible COVID-19 Dx; Deadbolt’s friend, John F., recently placed in hospice with cancer spreading through his body.  All family members.  Leaders.  YHC took us out.

 

An honor to lead! – Dauber

 

If you plan on going to Purple Cobra tomorrow, you may see this workout again.

Cletus – Who’s Got the Q?

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PAX: , , , ,

Doc: “If I’d known that you were the Q, I would have skipped and saved this tight leg from your sprints.” Me: “I’m not Q’ing today.” But, after no Q showed, …looks like it I AM Q’ing! This was a great opportunity to Q on the fly. Benefits: Didn’t lose any sleep the night before while planning the perfect Q

Warm-up: Mosey to upper end of Ivan lot. SSH 25x, GMs 10x, Arm circles 10F/10B, Merkins 15x.

Thang 1: Mosey to amphitheater

Round 1: Dips 20x; BTW each Pax count 15

Round 2: Step ups 15x; People’s Chair each Pax count 15

Round 3: Jump ups 15x; BTW each Pax count 10

 

Thang 2: Mosey to playground & monkey bars

Two rounds: Pax popcorn ab/core exercises while one pax completes 5-10 pull-ups

 

Thang 3: Mosey back to Ivan lot for some railroads. Starting at top, each Pax occupies a parking stripe.

Round 1: Starting at top, Pax 1 jumps over planking Pax to first open stripe. Continue Indian run/Railroad style to end of parking lot. Mosey back.

Round 2: Same with 5x Derkins on curb and plank hold

Round 3: Same with 5x WWIIs and Low slow flutter

 

Thang 4: Run to end of parking lot, step ups on curb 10x in cadence, run back

Run to end of parking lot, 5 burpees, run back

 

Mary: Mosey to tennis courts

Popcorn ab work at least two rounds, maybe three

T-Claps (Recognition): HaxMat’s third F3 workout

Prayer requests: The Natural’s brother – hip surgery. Our world – stop spread of Coronavirus

Announcements: Census 2020 is here. Town of Holly Springs and all communities rely on Federal funding for hospitals, libraries, schools, roads, fire stations, and emergency  services. When applying for such funding, an important criteria is, How many folks does would the project serve? Thus, it is very important to have an accurate head count of the community. So, please complete your Census 2020 as soon as you receive your code in the mail.

Coronavirus is here too. Two staff in Doc’s NCSU Dept. of Applied Ecology are on a team of modelers on a nationwide team that is predicting (modeling) the spread of the virus. Numbers are astounding if the current pace continues. Each one of us must do our part to slow the spread and “flatten the curve.” Among other things, practice social distancing!

Community Q & 3rd Cousin’s 18lb Suck Tubes

/in , /QIC:
PAX: , , , ,

With pollen and the fresh sent of hot garbage in the air at U-Turn, YHC was on the fence about posting at Ground Pounder this morning. Dauber applied a quick headlock in the Panera parking lot and before I knew it, I was in the Jones Park parking lot. Dauber in a fresh ‘newer’ smelling shirt was planting the flag as 3rd Cousin opened the back tailgate to his truck. It was about 7:26am by that point and none of us knew who ultimately had Q as we hadn’t seen site Q Forceps yet. Dauber quickly put a plan in place to have each one of us Q some element of the workout, where he would take the warm-up, 3rd Cousin would take the Main Event, and YHC would wind things down with Mary.

As that plan was put into place, Forceps and DOA arrived just in time to find out we had a trifecta Q planned for this morning.

7:30am hit and we were off with Dauber’s warm-up.

Warm Up: Quick lap around the lot and circled up for SSH X20, Fazios X10F\10B, Seal Claps X10, Imperial Walkers X 10, Hillbillies X10, Daisy Pickers X10, Frankensteins X10, Morocan Nightclubs X10 all in cadence. Once we were all good and warmed up, 3rd Cousin jumped in without missing a beat.
The Workout: Quick Mosey to behind the bathroom shelter for some People’s Chair with all 5 PAX calling out 10 counts in cadence, followed by 10 Merkins, then 5 count Balls to the Wall from each PAX, Rinse repeat 2 times. Once complete, 3rd Cousin took us back the long way around the bathroom shelter back to his truck. Apparently, he had fabricated several aluminum tubes each weighing 18lbs a piece. They were about shoulder length wide and really took the guess work out of picking out the right size rocks this morning and wondering what crazy crater someone would leave the other within rotations. He had informed PAX that these aluminum tubes are primarily fabricated for the suction tubes usually found at car washes. We affectionately referred to them as ‘Suck Tubes,’ primarily because of the exercises and reps 3rd Cousin had us do with them.

Round 1- Curls for the Girls X20 (cadence Count), Tricep Extension X20 (Cadence Count), Squats X20, Bus Drivers X10 (Cadence Count), Ground Pounders X20 (Cadence).

Round 2- More of the same except decreasing reps to 15

Round 3- More of the same except decreasing reps to 10

3rd Cousin then passed the Q off to YHC, leaving about 17 minutes.  YHC took PAX on a mosey around the lot and headed to the fences with 2 rungs surrounding the playground.

Each PAX occupied a space on the fence for some Erkins, Derkins, and Dips on the top rung X20 a piece. YHC instructed PAX to the lower rung for same sequence X10. By that point, YHC was getting rave reviews  based on the audible grunts and groans. Called for another rinse repeat mosey around the lot and then back to the low cement walls surrounding the playground. Called for PAX to perform step ups X20 (10 each leg), followed by 20 more Erkins.

Quickly mosey’d back to the lot where each of the 5 PAX occupied a parking space. Each lunge walked to the curbs situated between the lines and performed 20 Shoulder Taps in cadence. Lunge walked back to start, 5 Burpees OYO, Lunge walk back to curb to perform derkins X20, Lunge walk back, 5 Burpees OYO, lunge walk back to curb, Dips X20, lunge walk back to start, 5 Burpees OYO. Circle up for Mary..

Mary: LBC X20 IC, Low Slow Flutter X20 IC, American Hammers X20 IC, Freddy Mercury X20 IC, Pickle Pounders X20 IC, Nipplers X 20 IC, followed by a series of stretches and a Shawshank to cap off the morning.

Not alot of mumblechatter this morning, but definitely alot of effort and hard work. Great job, Men!

Announcements: Check Slack
T-Claps (Recognition): Those running virtual 1/2’s and Full Marathon’s this morning. Dauber on the double down this morning with U-Turn and Ground Pounder. 3rd Cousin for bringing some great new toys. YHC is a big fan of these tubes. The weight and shape is perfect and easy to perform exercises.

Prayer: All those impacted by COVID-19, Military and First Responders. Forceps took us out.

Is That a Jockstrap On Your Head?

/in /QIC:
PAX: , , , ,

EC:  Vasoline

FNGs:  None

Warm Up:  Rolled into Panera Bread parking and saw Mookie in the Patriots mobile.  A quick hello and asked if he had the Q.  Nope, he was willing though.  Also commented, where is everyone?  Virtual half and full marathon running at Womble, ATT, and other places.  Today WAS race day – Wrightsville.  Ugh.  COVID-19.  A lot of PAX had trained hard and were determined to run today.  Great job PAX!  Those folks running shorter distances needed to stay hard and I volunteered to Q.  I had a shovel flag in my car and planted it while I saw Vaseline jog in from his his early run.  Alpine made it four and the clock struck 6:00 am.  PAX and YHC did a quick jog around the parking lot and circled up for Good am, Frankensteins, Imperial Walkers, Hillbillies and Open Gates (for the hips).

The Workout:  Learned Alpine and Vaseline were running the full U-turn.  They agreed to run together.  I was thinking of doubling down at GP and opted for a 5K.   Mookie joined me.  As we ventured down the hill as a four ship, I noticed something on Vaseline’s head.  I asked him if it was a jockstrap?  See picture.  I meant no harm.  It was a shirt sleeve cut off helping his headlight stay in place.  Genius idea – well done.  The mumble chatter led to the iconic movie, Weird Science.  Kelly LeBrock – good memories!  OK, lmk your thoughts after you google her.  Tempo was faster than normal.  Why were Mookie and I keeping up with these gazelles?  Then Mookie took off up the hill. I tried my best keeping up.  Once to the first traffic light, we slowed down.   I think I heard Alpine chuckle and he switched gears from 2nd to 3rd and took off with Vaseline close on his six.  It was about this time I had THAT feeling.  Yes Lipstick, I needed to adjust gross weight.  Mookie was having his own issues.  Something about a steak and cheese from last night not settling well.  Then the feeling went away.  Our pace continued faster than normal for me.  I felt good.  Mookie kept striding faster.  I kept up.  Mumble chatter was good.  At the half way point, Mookie called out a time that was 60 seconds faster than normal for me.  Ran some more on and off.  Then I had to take care of business.  I broke a rule and had not carried supplies with me during this run.  YHC had to improvise.   Made it back to the car for a quick change and thanked God for Clorox wipes.  Way too much info here.  On the way back, we ran into POTS.  He started at 6:30 am and said he was going to run a 5k.  Did some stretching and more mumble chatter.  Alpine and Vaseline finished up with a great time.  Mookie and Alpine went back and picked up POTS. Thank you men.

 

Mary:  Static Stretches.

Announcements:  See Slack/FB.  If using WebEx or similar conference call numbers POTS suggested dialing the local number rather than the 800 number.

T-Claps (Recognition):  Vaseline for EC and keeping bottled water on our shelves with his job.  Also all the PAX running their virtual marathons.  Great work!

Prayer:  First responders, military.  Our families.  Our leaders.  Everyone impacted by COVID-19.


2nd F at Panera – TO GO.

Honor to lead. – Dauber

All By Myself

/in /QIC:
PAX: , ,

During these times we’re doing all we can to stay as healthy and as safe as we can.  Mostly, for us, that’s meant smaller workouts with more one-off AOs cropping up so that everyone can still get work in without too much worry.  Some of us have been totally turtling.  My reason is a 6-year old girl named Layla.  As many of you know she ends up in the ER every time she has croup and one of the most frequent times that happens is now, when there is pollen and the changing of seasons.  If she gets anything it can turn itself in to croup and we really don’t want to go to a hospital.  So, aside from the virus, we’re concerned about bringing anything home.  Most of my workouts have come in my garage, following someone’s backblast from that morning.  Maybe there are others out there that don’t want to venture out either.  Maybe in the coming days the government will tell us we can’t.  So why not start a live stream workout?  It’s worth a shot, right?

0529 the live feed fired up.  Would anyone join?  Who knows.  Would I embarrass myself?  Highly likely.  Was it worth it?  I like to think so.

0530, lets go.

FNGs: Aside from a few sleeping spiders in the corners of the garage, I didn’t see any.

Warm Up:

SSH x15ish (keeping cadence count in my head is hard)

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

Trying to plan a regular workout knowing that we were going to be mostly stationary was daunting.  I put together what I thought was a pretty solid plan, but would it fill the time?  It was a circuit based work out so doing it over and over was part of the plan but that would get really old, really quick.  I hoped it would work.

Arms

4×4’s – Start upright with arms raised, burpee down in to 4 merkins, 4 mountain climbers IC , back up – 5x

Air presses – 20x

Curls for the girls – 20x

Bat Wings – 20 circles forward, 20 backwards, 20 seal claps, 20 overhead claps

Legs

Aiken Legs – 20 squats, 20 box jumps, 20 lunges (10 each leg), 20 split jacks

Step ups – 20x

Apolo Ohno – Speed skaters – 20x

Bobby Hurley – 20x

Core

LBC 10x

Big Boy Sit-Up-Ups – All the way to feet 15x

Deadlifts 20x

Chilly Plank Jacks 15x

 

After the core set we did some active resting.

Hold plank and alternate raising arms and holding it

People’s Chair

BTTW (We didn’t do this on the repeat, it was against my garage door and it was loud and I was also terrified that the door would fall and I’d become an internet sensation for all the wrong reasons)

Once the first set was fully done I looked at my watch.  20 minutes!  Hey, alright, this might actually work out.  We did the circuit again, this time at the end adding in some pigeon pose to round out the resting (read: I wanted to kill a few more minutes).

Mary:

American Hammer x15

Low Slow Flutter x10

Freddy Mercury x10

Heel Taps x10

Homer to Marge x1o

Pickle Pounders x10

Announcements:

Lots of stuff happening.  Check Slack for local, small group AOs.  Reach out to your neighborhood PAX and put something together.  Free to lead.

Marathon running tomorrow.  The culmination of Skidmark’s Corona 100 ends tomorrow.  All the hard work that ShamWow, Maybellene, Aquaman, and so many others comes to a head tomorrow.  Not in the way initially intended but still 26.2 none the less.

T-Claps (Recognition):

Boy George for being there with me, virtualy, this morning.  Thanks for making me not just talk to a phone for that time!

Fromunga for watching the workout and following along several hours later.  I encourage everyone to do this.  Find time in your day if you have to in order to find time to work out.

Prayer:

All those dealing with the virus, either suffering through it or caring for or about someone who is.  The medical professionals who risk their own health to be there to care for others. All the thoughts and prayers that PAX keep in their hearts and minds.

 

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