Just Like Gonorrhea

/in /by

After months of Qing and not being able to move I made sure to incorporate lots of movement in to my return to Qing outdoors.  Over two miles were put in during the course of the workout.  I had also thought of several names for this backblast, going back and forth between several because I wasn’t able to land on my favorite.  Ultimately it was Forceps that gave us what you see here today.

FNGs:

None

EC:

LED, Norm, Fonzie, FedEx

Warm Up:

Mosey up over the hill to the parking lot of the shopping center on the other side.  Circle up for:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Squatted Moroccan Night Club x10 IC

Imperial Walkers x10 IC

The Workout:

We moseyed to the sidewalk leading back up the hill and lined up for Walk like an Egyptian.  This is a lunging Indian run type deal where the PAX line up and lunge forward while the one in the back lunge walks to the front.  When he gets up there everyone takes a step to lunge with the other leg and the next guy goes.  The plan was to do this all the way up the hill.  This is where we got our backblast name, as everyone started to talk about the burning in their legs.  The hill was longer than I remembered so after about 60% of the climb I called an audible and we ran up the rest of the hill.

We crossed the bridge and did a bear crawl Indian run down the hill to the entrance of the park.  From here we took a quick jaunt in to downtown Varina and to the mural wall where we lined up for BTTW.  Each PAX counted to 10 as we held it up there.  This parking lot didn’t have the necessary number of curbs so we crossed the street to the small parking lot in front of the Brickhouse.

Each PAX grabbed a parking spot with a curb to put their feet on and did a dirkin.  We then crab walked across the parking lot to the opposite side, put our feed up on the curb there and did two dirkins.  Back across for three dirkins.  We were supposed to go to 13 but a quick look at the watch told me that we weren’t going to have enough time to get everything in that I wanted to if we went to that, so we stopped after 5.  I don’t think anyone minded.

Back at the park we partnered up for some B.L.I.M.P.S.  Partner one started a slow mosey while partner two did 5 burpees and then ran to catch up to his partner who then stopped and did 5 burpees of his own.  This then went to 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, and 30 squats.  Again, due to time constraints we stopped after P but LED insisted that we needed our squats so we circled up and fired off a quick 30 count of squats all together.  After that it was off to the tennis courts for…

Mary:

Circled up for a LBC circuit.

Regular LBC x10 IC

Reverse LBC x10 IC

Knees down to the left LBC x10 IC

Knees to the right LBC x10 IC

Announcements:

Sunday morning the first Adopt-A-Highway cleanup is taking place on Hilltop Needmore road.  We’ll be working on a 1.67 mile section of the road.  LED will have bags and vest and potentially gloves but please try to bring your own.  2.0s over 12 are welcome according to NCDOT regulations.  Information is on Slack and you can always reach out to LED for more information.

Prayer:

Norm took us out this morning.

Prayers for Mr. Terrific that his job interview goes well today.

Martini’s mother who is in her final fight with cancer.

All of the people affected by the virus, either those that are sick, those on the front lines helping fight it, those helping keep us all running, those who’s jobs are affected by it, and anyone else who has been waylaid in some sort of way by it.

 

010000

I Got 99 Merkins but a Hill Ain’t One

/in , /by

YHC pre-blasted Monday about one of the most epic workouts at Possum Trot that he experienced from June 6, 2018. This workout was a mere week prior to SouthWake celebrating 5 years and and 6 months before SouthWake became it’s own region (that’s right you can’t find the BB on SouthWake because we were part of Raleigh). I’m pretty sure M4L convinced Warchild from Raleigh to come down and give us a special beatdown and a little message in picking up the 6. I think we underestimate what it means and how important it is to pick up the six. For lots of guys it is what keeps them coming back, it keeps them engaged, keeps them accelerating, or gives them purpose. The message was loud and clear, that we pick up the six when the workout is easy or when the workout is tough. Right time, right message, lifelong impact. I didn’t know Warchild well to be honest. Our paths crossed maybe a few times over my time in F3 but his legacy goes deep. Almost 1 year ago Warchild lost his battle with addiction. He was one of those guys who was the 6 in some part of this life. He needed guys picking him up along the way. He went through Healing Transitions and felt the impact that F3 leaves on men. I watched and listened to Raleigh morn and heard the stories and felt the impact he left. It’s ironic that we never truly feel the impact that some men leave until they leave. I’m blessed to have been at Possum Trot that morning because that one workout makes me more of who I am today and than all the miles I ran over the past few years, more than the marathons, the PRs. Living 3rd allows you to be your best.

We also used to take pics after every workout.

EC: Boy George, Pikachu, Skidmark
Absences: M4L

FNGs: None
Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10

The Workout: Mosey to the bottom of the hill on Church Street for Triple 7’s. Seven merkins at top of the hill, Seven merkins at the bottom, seven times run up the hill. Mosey back to the parking lot for a somewhat modified burpee-peterparker-hillbilly thing. Drop down to plank like a burpee do one leg peter parker, jump up to hillbilly with the same leg, back down and do with the other leg…that’s 1. Do 5 OYO. We did 1 merkin prior to give up 99 for the day.

Mary: On the tennis courts round the circle 10 count core exercises. These included Flutter kicks, break dancers, crab cakes, Freddy Mercury’s, Side plank crunches, windshield wipers, plank jacks, mountain climbers

Announcements: Rune sign up. Let’s get 50 guys.

T-Claps (Recognition): Boy George is going to get a pass for the Great Value Fritter since he committed to supporting VQ at Kenny’s Grave tomorrow. He needs to do EC and that workout as well as EC and Crazy Ivan for the walmart version of the fritter challenge.

Prayer: Heather Prince  (HSRC), unspoken.

2 PAX for a soggy wet morning

/in /by

When I woke up this morning the rain was coming down. I initially thought why I signed up to Q. I already had a couple of text messages saying….I’m out this morning. So, I got up and headed that way. I had pretty much made my mind up if no one shows I will head home. It was raining hard. As I was headed West on Wake Chapel Road with my turn signal on to turn left low and behold a car was turning into Action Park. I was like….NO I want to go back home. Oh well, Fanny Pack did not disappoint and fartsack like others I will not NAME: F_N__E? _E_? lol

FNG: None

Warm Up: Moseyed a lap around the tennis courts. SSH-20, Imperial Walkers 15, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

The Workout: Moseyed down to the concession stand. Around the clock Merkins, 12/3/6/9. Over to the wall for 15 count Dips, Urkins and Derkins. Rinse and repeat. Headed to the concession stand where Fanny Pack took over. Peoples Chair while the other one bear crawled around the building. Then together BTTW IC for a 15 count. Rinse and repeat.

Lunged walked to end of parking area. 15 Squats IC bear crawl back. Rinse and repeat. Back to the wall for Dips, Urkins and Derkins. Rinse and Repeat. Moseyed to the rock pile by the tennis courts. By this point we were co-Qing the workout. 15 count IC curls for the girls, ground pounder, over head triceps, dead lift, bus drivers, wonder bras Rinse and Repeat. Great mumble chatter this morning with Fanny Pack.

Mary: Wind Mills, Plank Jacks, Squats with long hold and Have a Nice Day.

Announcements: See Slack and Facebook

T-Claps: Fanny Pack for getting out in the rain and pushing me to be better this morning!

Prayer: All those affected by Corvid-19 virus. Sickness, job loss, business owners suffering, and thing will never be the same. This has for sure brought families closer together however prayer for needing a break from one another. Prayer for Fanny Pack nursing a hamstring strain.

Remember, no storm lasts forever, Hold on. Be Brave. Have Faith! Every storm is temporary and we never face the storm alone. God is with us. Always.

Privilege to lead with Fanny Pack!

This is the way

/in , /by

FNGs:none
Warm Up: 2 for EC maybe 3. Norm with 4 miler.

20 ssh, good mornings, daisy pickers, fazio arm circles
The Workout:

20 count ic up hill twice between
American hammers

Mountain climbers

Lsf

Lbs

15 ic bear crawl to bathroom and back

Erkins

Derek in’s

Dips

Wall planks up downs

10 count ic 10count high knees in between

V ups

Boat canoes

Heel taps

Peter Parker’s

10 count burpee break down run backwards between. Sections

rock work curls, presses, squats, triceps, ground pounders

Mary:a few yoga poses
Announcements:Mule this Saturday, HS golf tournament planning
T-Claps (Recognition):
Prayer: fedex wife, forceps family.

Told you I’d get it up…. Possum Trot 3/4

/in /by

FNGs: None
Warm Up: SSH, IW/HB, Frankensteins, Cotton Pickers, Indian run with “drop and give me 5 merkins” down to the concession stand. “Musical cones” – bear crawl to cones, whoever is last gets 10 burpees while “winners” get monkey humpers – remove one cone rinse and repeat until final winner is crowned…. with more burpees.

The Workout: Theme of the day was about picking up the six, specifically not letting another PAX struggle with life alone.

So we partnered up and did three workouts where failure was inevitable. Balls to the wall until someone bails, broke back merks until someone bails, and forward facing Bubba/Forrest Gumps (deep squat holds with interlocked hands holding each other in balance). Which ever partner group bailed out first, the other PAX got to do burpees while the “failing” group recovered. The point being for all of us to encourage, cheer on, not allow the others to fail and when they did we pay the price for them to help carry the burden. PAX suffered through two rounds of that only to be greeted by the tennis court marry go round of stomach pain-

starting at one corner, WW2 x 10, bear crawl to next corner, American Hammers x 10, bear crawl to net, low slow flutter x 10, bear crawl to corner, LBC x 10, bear crawl to corner, heel taps side to side x 10, partner carry the long side back to start – rinse and repeat

Mary: we listened to NEEDTOBREATH “hard love” while squat holding. Message is in the song

Announcements: usual

T-Claps (Recognition): all you legends!

Prayer:

Puke’n’Rally!

/in , /by

The gloom was making a statement this morning. Foggy was an understatement. Norm and Dauber were out for EC at 0530. We started with 6, gained 1, lost 1 temporarily, lost 1 early, it was like musical workout. Anywho, here is what we did.

FNGs:
none

Warm Up:
Mosey down to concession stand with slides both sides on backside of courts
Up/downs x10
Reverse plank jacks x15 IC
Crab cakes x15 IC
Carolina Dry docks x20
5 burpees OYO (joined late by Dauber)

The Workout:
Step ups on wall x10 each leg
Dips x10, 1 leg out x10, switch x10
Rinse and repeat

Indian run to tennis courts

Merkin tidal wave – line up in straight line with feet on persons shoulders behind you in plank. Merkin down the line. Last guy double merkins then back up the line. HIM at end will have feet on the ground. X10 each him. Farva took off for bible study.

Fence irkins bear crawl train – PAX does irkins on fence while last person bear crawls under and through tunnel. Went long side of fence.

Partner carry suicides on tennis court (no sprinting, just carry)
– modify with lunge walk
*YHC saw Strawberry Hill walking for the exit and jokingly asked “Are you going to puke?” His simple answer “Yes!”*
Bunny hop suicides all four courts
Reg suicides 4 courts
*SH returned after a few minutes but finished the workout*

Burpee merkin ladder (increase merkins)
Last burpee had 10 merkins in it

Mary:
Sally song – chillcut plank down & plank up, pickle pounders on silent chorus
Windshield Wipers x10IC
Hello Dolly x15IC
Ankle taps 2 hands x20IC
HAND

Announcements:
Forceps sons service Saturday 12-2
Survey
Life saving training mentioned

T-Claps (Recognition):
Strawberry Hill feed the grass midway through the workout. He got back in the saddle though and finished.

Prayer:
Gump’s shoulder and job situation
Forceps family
Yosef’s kid
H1N1 injury
Personal prayers around the horn

Thanks for trying some new things with me today. Always a pleasure to lead you HIM.

BS Out!

What’s the Deal with Cusack and Rocks? 9 PAX Fly Some Kites at Possum Trot

/in , /by

Q Tour continues, and YHC saw a place on the Q sheet Sunday after Banana Seat called out the need to fill in all those pink spaces for this week. Yeah, I’d be fresh off a business trip the day before, but I’ve got many more to go before completing the SouthWake cycle. May as well cross another off the list if its available. YHC has a love hate relationship with Possum Trot. It’s dark as $hIt out there in the winter and in the summer, its riddled with fire ants and other nasty things Dauber makes us run through when he Q’s. That hill to the guard rail is always sketchy too, but it does have several amenities that can provide a perfect formula for beatdowns, especially long running lanes by the baseball fields and a wide open set of tennis courts.

One of YHC’s personal favorites of all time was when DoubleD brought a whole firehouse kit, complete with hoses, water jugs, and barbells. He had us running up and down the lane to put out a fictitious fire. This was on a muggy morning and remember thinking, WTF. No way I could have duplicated that this morning with limited supplies and imagination, but knew I had to do something with overhead work to simulate kite flying, keeping in line with the spirit of this Q and AO.

Pre-Blast showed YHC flying a kite. The picture was taken about 3.5 years ago on a beach, where YHC was flying a kite, not because I like flying kites, but because that was the activity I chose rather than wanting to jump in 30 degree waves with my son in Maine. Also, partly because YHC was 225lbs and didn’t have the energy or the want to run around. At the time, YHC thought he was operating at 100%. Great job, great kids, supportive wife, but no energy or desire to do anything extra. Was definitely missing something, but health and connections outside of work took a backseat, gradually leading to sad clown syndrome and deep denial. YHC was comfortable and have learned that when you are comfortable, you don’t grow so to battle that, YHC is trying new things like trying to Q all the SouthWake AO’s and beyond that Q 1-2 times a week (all with the aim of each workout being unique).

Arrived to the parking lot and got concerned as the only person YHC had seen was H1N1. It was early though and while H1N1 was out getting his early EC, I took the time to get the lay of the land and place some cones out by the baseball fields. Got back to the car and it was 5:23, still early, but no cars. Guess these guys in Fuquay do it differently, maybe more fartsacks than I thought. Then the headlights started to flow in. Banana Seat, Noah’s Ark, Sprinkler, Breach, 8-Bit, Midget, FedEx. H1N1 arrived back somewhere in between Banana Seat and Breach.

5:30 hit and asked PAX if they brought their lawn chairs and kites. If they didn’t, M4L had a lawn chair in his trunk. All those who wanted to be comfortable could sit in the lawn chair and fly a kite, all others could follow me for some quality work in the gloom.

Warm Up: Skinny loop around the tennis courts and into the courts for some alternating side shuffles are around the baseline, weaving in and out of each court. Led PAX back out of the courts to circle up for Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X20, Fazios 10F/10 Back, Seal Claps X20. SSH X20. Fellowship run back around the tennis courts to retrieve a rock.

The Workout:

PAX retrieved rocks (some extremely larger than others- Breach) and cusacked them down with tricep extensions in cadence to the concession stand. Circled up for some squats on YHC’s down and up. Placed rocks down and did some modified clock work merkins, where PAX placed both feet on the rock and did 10 merkins on YHC’s down, held plank and walked it over 4 spaces, performed 10 more merkins, held plank and walked it over 4 spaces, performed 10 more merkins, held plank and walked it over 4 spaces, performed 10 more merkins.

Mosey’d over to the concession wall and did some B2W’s in cadence to 20 and then back upright for People’s Chair in cadence to 20.

Rinse\Repeat one more time (2 Rounds Total)

Cusacked the rocks outside the fence and gathered around the first cone that was layed out for some Rut Rows X20 on YHC’s up, Cusacked to the next cone 15 yard further down and performed rock curls starting position at the bottom to the middle X 20. Cusacked the rocks to the next cone 15yards futher and performed rock curls from the top to the middle X20, and then cusacked 15 more yards further and performed rock curls from the bottom all the way to the top X20. Cusacked back to the start

Partner Up: Partner 1- Squat Hold with the Rock; Partner 2- Suicides to each of the cones and switch

Rinse\Repeat (2 Rounds Total)

Cusacked the rocks all the way back to inside the tennis courts and had PAX line up along the baseline for some deconstructed Jack Webbs. On the baseline PAX performed uneven merkins on the rock with left hand on rock\right hand on baseline. Performed 5 on each side for a total of 10. Moved the rock out of the way and performed lunge walks to the other side of the same court. Knelt down for some Jack Webbs X20 in cadence. Mosey’d back to the start.

Rinse\Repeat but this time up’d the uneven Merkin count to 20 total and 40 Jack Webbs in Cadence. Cusacked the rocks back to the pile. Instructed PAX to get into an Indian run from the tennis courts and encircle the entire lot in front of the tennis courts. Mosey’d back inside the tennis courts

Mary: Plank hold for the six. Shoulder Taps X15 in cadence, Right Arm up\Right foot up, Left Arm Up\Left Foot Up. It was damp and rainy, so had to flip em all over on their six for American Hammers X20 and a quick transition to Pickle Pounders X20. Downward Dog and a gradual roll up into a Shawshank. (Have a Nice Day upright).

Announcements: 3rd F opportunities on Slack. Forceps’ son, Jon’s service is next Saturday, Feb 29th from 12-2 at Hope Community Church.
T-Claps (Recognition): Those getting out and after it in the rain
Prayer: Prayers for Forceps and his family. Lipstick’s family and his sister. Wallaby and those battling substance abuse issues. All those unspoken. YHC took us out.

15 PAX at the Trot – GOOD TIMES!

/in /by

FNGs:  Welcome Gary Cunha – 90120; a native of CA.  Learned about F3 after meeting Darby at the opening of Crooked Creek Park in FV.

EC:  LED,  Farva, Fonzie

Warm Up:  So excited to be back at the Trot.  Lots of fist bumps and smiling faces as we circled up in what Noah’s ark called “Perfect Exercise weather” – a balmy 55 degrees/overcast.  Flag was planted, no FNGs at the start and we began a mosey around the tennis courts to the snack shack.  Heard some “oh craps” as a vehicle entered Action Park. Wasn’t sure if it was a PAX, an FNG, or other.  16-bit had a similar experience at an AO when an unidentified car showed up and loitered for a bit before taking off.  I was alerted we indeed had an FNG and circled up for the warmup.  Welcomed Gary Cunha, gave the F3 disclosures and began the following exercises:  25 SSH, 10 good am, 10 Don Quixote, 10 Daisy Pickers, 10 Sir Fazio Arm Circles, 10 Overhead Claps, 10 Seal Claps.  A thought occurred to me to have a PAX keep an eye on the new PAX – Gump must have been on the same page and shadowed him making sure he was doing OK.  Just a suggestion going forward to have a PAX (perhaps the one who brought him out if able) stay with the FNG throughout the workout.

The Workout:  I had hinted at rocks, hills and a possible field trip during a pre-blast.  Wanted to give Gary a nice introduction to F3 and headed to the edge of the grass for Jack Webb’s 1 merkin to 3 air presses to 10 count.  FUN!  Recovered to the short wall for 10 step ups on each side (L/R) OYO.  Mosey to the snack shack for 15 ic People’s Chair followed by 15 BTTW ic.  Rinse and Repeat but increased count to 20 but had Gump and Farva call out the count respectively.  Mosey to the road for the following exercises:  Frankensteins, Gate Openers, Bear Crawl, and Karaoke (L/R) to the parking lot.  Mosey to the hill.  At base of hill, 10 Prisoner Squats.  Great mumble chatter continued.  Bear crawl up the hill on newly cut grass (NICE!).  At the top of the hill, PAX completed 10s of derkins, erkins and dips on the guardrail.  Hopped over the guardrail and jogged to the far corner of the tennis courts to pick up a medium sized rock.  And there’s always one guy who does not know what medium means.  More to follow.  John Cusack to the newly lit white lights.   5 burpees OYO.   Circled up for a bunch of rock exercises,  some single count, some exercises in cadence.  Had the PAX rotate, 1, 2 or 3 places after completing an exercise.  These are the exercises we executed (not in exact order):  curls for the girls, tricep extensions, overhead presses, rut rows, reverse bicep curl (please explain what this is to Gump), goblet squat, bus drivers, slap rocks from plank, toe tappers, ground pounders.  Somehow we got on our six; I called on the “Respect” PAX for exercises on our six.  Boat canoes, WWIIs, 6 inch, Chest press, tricep press….John Cusack back to the rock pile.  Jog to tennis courts for Mary.  That one “medium-sized rock” was a friggin’ challenging!  Way to push yourself PAX!

Mary:  Core exercises including box cutters, low-slo flutters, homer to marge, pickle pounders, Freddie Mercury, and yoga stretches including Runner’s, Pigeon, Child pose, DDog.  Focused on the word OPPORTUNITY (saw on Slack – thanks Mookie).  Reflected on M, Tues.  what can we do better today and rest of the week as husbands, fathers, workers, etc.  Have a Nice Day – Silence for 30 seconds.

Announcements:  New AO Prison Yard (great job Breach); New roadside F3 signage “Adopt a Highway” clean-up opportunity (Great job John Deere); See Slack/FB for other announcements.

Learned about Gary, a USMC vet, a VA social worker, originally from N. Hollywood.  Names of Smog, Hollywood were thrown out but 90210 stuck!  Welcome!

T-Claps (Recognition): EC PAX!

Prayer:  Yosef’s? son with broken femur, PAX with alcohol/substance abuse, Quiver’s wife, other SPOKEN and UNSPOKEN prayers.  YHC took us out.

Great to be back at PT; long overdue.  Honor to lead.  Double D has given 90210 three weeks before he steps up and takes over at Q.

 

2nd F at Stick Boy

It’s the return…

/in /by

Dauber asked on Sunday if I could fill in for him at Red October on Monday because he was under the weather.  Not having Q’d a kettle bell workout before I promptly went and scoured Crazy Ivan back blasts in order to come up with a workout.  20 minutes later I had a winkie created and was ready to roll for the morning.  Pre-blast went out and then I noticed that Mutiny was doing ultimate frisbee in the morning, which we usually converge one.  Confirmation from Dauber meant my time creating the workout was for not.  Or was it?  I was already signed up to Q Possum Trot so maybe I could make it work on Wednesday morning, using rocks instead of kettle bells.

Arriving at the park, still unsure what I was going to do, I made up my mind to scrap the original plan and come up with something else.  I’ve tried using a rock in place of a bell before and it just isn’t the same.  Trying to do kettle bell swings while not throwing the rock in someone else’s face is a work out all in itself.  Alas, at least I have a workout pre-built for when I eventually Q Red October (no, Dauber, this is not me signing up for anything).

FNGs: Not today
Warm Up:

Quick lap around the tennis courts.  As we made our way towards the entrance a car was pulling in.  Audible groans and complaints of burpess arose from the HIM in attendance but ulitmately it was someone who was lost or had other business to attend to in their car because they turned around and left a minute or two later.

Circled up for the following:

SSH x20 IC

Windmills x10 IC

Sprinklers x10 IC

Sir Fazio Arm Circles x20 IC (10 forward, 10 reverse)

The Workout:

We made our way to the rock pile and then moseyed to the big hill.  YHC remembered his VQ where we did 11s with rocks and figured that could work here.  We started with 10 Turkish get-ups with the rocks at the bottom, then carry your rock up the hill, put it in your lap and do 1 tricep dip.  Run back down and you know the rest.  PAX were silent, which usually means they’re working hard, which is good.

Afterwards we divided in two two groups.  The first group did 20 Curls for the Girls IC while the other group did American Hammers with their rocks.  When the first group finished we traded places.  After one set we returned our rocks and made our way to the wall inside the tennis courts.

YHC had PAX group up near one end of the wall.  The task was simple, PAX would hold BTTW at about a 45 degree angle while one PAX bear crawled underneath.  When he reached the end he got up in BTTW and the next dude went. We got through two cycles of this before running out of wall.  I had the idea to do wall sits on the way back but everyone was pretty convinced that there was no way we were fitting under each other, which was probably a good call.  I audibled to broad jumps over planking PAX back down the wall.  This seemed to work for everyone but Sprinkler who took exception to the apparent downward dog that Modify was doing.  Kicks to the ribs were expected in retaliation to the calling out but Modify is a good dude and inflicted no bodily harm.

Mary:

We circled up for the following:

WWII x15 IC

Homer to Marge x15 IC

Pickle Pounders x15 IC

Sleeping Hillbillies x10 IC (each side)

Announcements:

Breach’s Travis Manion fundraiser at Bombshell on Friday night.  6p – 9p I believe.  Check with him to be sure

Prayer:

Fram’s wife and baby.  Induction is scheduled for next week but the baby could always come sooner.  They’re both very anxious to meet her.

FedEx’s podiatrist appointment as well as him getting outside of his comfort zone and volunteering to be a prom date to special needs kids

 

010000

ABStract

/in , /by

FNGs:none
Warm Up:6 pax warmed up to 20 SSH, windmills, good mornings, oblique stretches
The Workout:ab workout pyramid all in cadenc one pax used an roller and we alternated as we went up pyramid

10-boat canoes

20-American hammers

30-LBC

40-mountain climbers

50-second plank and same exercises back down

11’s squats and walkout planks with 4 shoulder taps at extension

7’s side lunges and captain Thor’s.

10 each side oblique side crunches and hip raises

 

Mary:no where to be found
Announcements:q-school Monday at mutiny, mamas house pending weather
T-Claps (Recognition):pax in warm Dunkin’ Donuts planning Southwake vision.  Thanks guys
Prayer:Fumunga a neighbor recovery and wife, I’ll and injuries pax, (breach, fonzie, H1N1)