FNGs: None  PAX of 7 enjoyed incredible temps (60s) in the darkness.  Shorts weather in early March!

Warm Up:  Pre-blast mentioned circuit training and the use of coupons.  Some PAX inquired what a coupon was on Slack.  They come in many sizes, shapes, etc.  I chose to bring various dumbbells weighing in from 8lbs to 40lbs.  Planted the flag at 4:45 am and got busy setting up the numerous dumbbell stations.  Needed to adjust gross weight and found a tree line by an old fairway.  Broke out the hand sanitizer and greeted the PAX.  I think one of the PAX had the same idea as he disappeared for a few mins.  He mentioned FedEx’s home or front lawn if the door was locked.  Hmm.  I think the early start time of Prison Yard had interrupted our normal morning routines.  As I looked around, 5 PAX present EXCEPT for the only PAX who HC’d.  I was told he would be racing in on 2 wheels in no time.  A utility truck was spotted and an F3 brother came out but went running off in another direction.  Some said it was Pipe fitter; I cannot confirm.  Clock struck 0500 and we were off for a nice jog around the clubhouse/parking lot.  Circled up for 20 SSH, 10 Don Quixotes, 10 Fazio Arm Circles (F/R), 10 Hillbillies, 10 Imperial Walkers an 10 Daisy pickers.  It was about this time New Mexico graced us with his presence.  Sprinkler was pissed because he knew what was coming:  5 burpees OYO for tardiness.

The Workout:  I got an idea from Shredder at a recent 2ndF to incorporate running while PAX conducted circuit training, moving from one station to another.  He emphasized the importance of rotating among three/four muscle groups:  Arms, Abs and Legs.  (I added Back too).  I wrote down three exercises using (Coupons) dumbbells on index cards and set the cards next to the dumbbells spread out under the covered clubhouse area.  Turned on the iPad Pro to Pandora’s Classic Rock station.  (Fonzie was very happy with the tunes.  Lots of singing and great mumble chatter.). Each PAX started at a station, executed 8-12 reps of each exercise on the card.  One PAX ran around the clubhouse twice before PAX rotated positions.  Circuit training consisted of the following exercises:

8lbs:  seal claps, overhead claps, straight front arm curls – palms down

10lbs:  American hammers, WWIIs, Straight arm Tricep extensions

15lbs:  Bus drivers, Tricep curls, Ground pounders

20lbs: Lunges, step-ups, 2 arm overhead squats

25lbs:  Curls for the girls, single arm lawn mowers, Upright rows

30lbs:  Goblet squats, Farmer’s Cary, while on your six, hold dumbbell over your chest while holding 6”

40lbs:  PAX Choice – 1 Arm, 1 ABs and 1 Leg exercise

PAX with no dumbbells – TIME Keeper – Run around the clubhouse twice

RINSE AND REPEAT; modify the run; CHANGED to Farmer’s Carry with two 40lbs dumbbells around the building 1X

RINSE AND REPEAT but back to RUNNING TWICE around the clubhouse

Mary:  PAX helped me put the dumbbells back in my vehicle.  Circled up for Mary.  Lots of arm stretches, static, pot-stirring, Michael Phelps.

Announcements:  MULE – Lots of positive affirmations from NM supporting this Raleigh CSAUP; LED and his great effort securing a road clean-up opportunity with NCDOT – please sign up on Slack/support this endeavor 4X/year.

T-Claps (Recognition):  PAX trying something new at the Prison Yard

Prayer:  Forceps/family

Fonzie and his family making a tough decision having his M stay home with the kids – financially, mentally, physically

LED considering mentoring a child of a single mom; friend of his family that had a stillborn

New Mexico mentioned an F3 brother, Package, recovering from addiction; asking for strength keeping him strong

Dauber’s mom having eye surgery this week.

UNSPOKEN.

Dauber took us out.

An honor an privilege leading you all. – Dauber