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Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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46 PAX IN THE GLOOM!  Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up:  YHC felt a little odd Qing the final Throwback of the week.  I wasnt here when these fine AOs were established.  I needed some star power…  I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun.  Crablegs put the PAX through their paces in the warm-up.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off.  YHC watched as a few men filed in at various moments but was unable to get the count.  This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups.  We were headed to the Murphy-Go-Round.  Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars.   We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges.  YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout.  As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after.  It was brutal and humbling and oddly it now made me feel nostalgic and happy…  this F3 really changes a guy.

The Actual Workout…  Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields.  The railing would serve as our pull-up bars, strike that Inverted Row bars.  Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds.  As we entered the lot, we dropped off Group 3.  There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off.  AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition):  To the OGs that set South Wake in motion.  Great representation this week from some of the earliest PAX including Howard.  Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer:  Those PAX that are working on physical and mental battles among us.  For our service members that keep us safe and guarantee our freedoms.  CrabLegs took us out.

Last Ground Pounder of 2019

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FNGs: None

5 HIMs showed up to GP on a beautiful morning. 

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Standard Bench Press
  • 1 set of 10’s Windshield wipers
  • 30ct 6 inches
  • 10ct Low Slow Flutter
  • 10ct Box Cutters

PAX pair up:

1 does Rock Plank Hold while other Bearcraws 20 yards and back then switch.

1 does Rock Crab Hold while other Lunge Walks for 20 yards and back.

Mosey to the Wall of Pain

  • 50ct Wall Sits Prisoner style
  • 25ct BTW
  • 50ct Wall Sits Al Gore style
  • 25ct BTW

Mosey to playground for Cards of Pain

  • 2 sets of 7ct Absolutions (thanks Farva for setting the pace)
  • 2 sets of 10 x 3ct Plank Jacks
  • 2 sets of 10x 3ct American Hammers
  • 2 sets of 10 Dips
  • 2 sets of 10 Rocky’s
  • 2 sets of 10x 3ct Mountain Climbers
  • 2 sets of 10 x 3ct Lunges
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10 Merkins  

T-Claps for Farva for doubling down with 3.5 @ U-Turn prior to posting GP

Announcements:  Throwback 5 mini-convergences all week starting this Monday at Mutiny,  Make plans for Wilmington Marathon March 21st, Crosby’s band plays tonight at 10PM @ Brickhouse in FV.

Prayer Requests:  Prayers for Sprinkler’s dad and family, Forceps nephew Connor going through another drug rehab program.

Fanny Pack took us out.

 

Accountability

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FNGs: Mr. Terrific (aka: Quitter)
The Workout:

We worked out, it was hard.  Not a lot of mumble chatter to be heard.  I tried to mix up legs / core / shoulders / chest.  Got a bit more than a mile in, but I know my heart rate was up the whole time.

More importantly, though.  Twice during the workout, instead of a count-hold, I asked the PAX to share.  Why do you do F3?  What makes you keep doing F3?  What do you need from your F3 brothers during the holidays?

A quick sample of popular responses:

  • “Family is my biggest stress during the holidays (and also what I look forward to the most during the holidays)”
  • “I need / look forward to accountability from my F3 brothers.”
  • “I want to pray for a lot of close friends struggling with mental health / family issues (but don’t want to really admit I have the same stuff going on)”

Accountability in Fitness is why we keep coming back.  I hope we take a few moments to think about what Accountability would look like outside of a workout.  I’m glad that I’m 20 pounds lighter, a few minutes faster, a lot of pullups stronger after 3 years of F3.  I’m more thankful that I’ve got a group of guys who are helping me be a better husband / father / son.  In 2020, my goal is to make it easier for the whole of f3SouthWake to find that if they’re looking for it.

Announcements: Christmas Party; Oakwood 24
T-Claps (Recognition): Great to see Shredder back in the Gloom, especially FNG in tow
Prayer: Oakwood 24; Family burdens; Quiver; Mental Health; More Family

Even a Dog Came

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11 PAX & a Dog made the decision to get their Thursday started at TigerBlood.  There are many options every day in SouthWake and it was great to see a good crowd ready to get after it today at TigerBlood….  No gimmicks, advanced marketing, or claims of a punishing beatdown to bring a great crowd out to TigerBlood.  Potts was even firing back a butt beforehand in the parking lot… oh maybe  that was just his breath in the cold air.

With not much time to spare and no disclaimer needed the Q had the PAX off for a quick mosey to the grass field in front of the elementary school to get things going.

FNGs: N/A
Warm Up:

Good Mornings X 15 IC

Daisy Pickers X 15 IC

IW X 20 IC

SSH X 20 IC

The Workout:

First UP a variation of Brokeback Merkins.  The PAX partnered up.  Each partnered was instructed to go in opposite directions around the circular dirt track.  When they met partner 1 would box jump over their partner in a plank hold and back over until then did 5, switch and repeat so that partner 2 completed the box jumps.  Both partners then started back around the track until they met again.  When they met next 4 jumps each were completed.  This was continued until they got down to 1.  After completing the Box jump, plank holds it was time for round two.  Round two was Brokeback merkins starting at five and continuing going down to 1.  Once all PAX completed the rounds everyone met under the walkway leading to the school for a series of ab exercises.

A quick Indian Run was formed bringing the PAX around the side of elementary school and then behind the school.  Next up, 11’s.  Partner one did 1 merkin and then plank hold while partner two did 10 pull ups.  This continued until everyone got to 10 merkins and 1 pull up.

Another quick Indian Run was formed bringing the PAX between the school to the dumpster wall for a series of wall exercises.  Partner one on the wall for 20 count IC of the below exercises while the other group of partners did squats. Rinse and repeat.

  • Round one: People’s Chair plus seal clap.
  • Round two: People’s Chair plus Rocky’s.  In people’s chair a one (punch), two (punch), three – boom (upper cut)

*during round one a very nice custodian pulled in to the lot and she almost joined in our fun.

  • Round three: Balls to the dumpster wall.  Some PAX decided to one arm it.
  • Round four: Australian mountain climbers, balls to the wall.

Mary:

  • 6 inch leg hold X 10, 12 inch leg hold X 10, 6 inch leg hold X 10, 12 inch leg hold X 10, 6 inch leg hold X 10
  • Plank hold with increased merkins.  Went to 5.  One.. Two… three… down for one merkin… One… two… three.. Down for two merkins, until we completed 5 merkins
  • Boat Canoes X 15 IC

Announcements:

Frosty Clown CSAUP on Saturday, f3 xmass party the following Saturday, stay tuned for annual ATT long ass run details in February.

T-Claps (Recognition): Poop Eater went strong and just shows up, never complaining! Great dog.
Prayer:

Continued prayers for Quiver, Wallaby, and those in need this of our prayers.

 

Always and honor to lead.  Great push by all even poop eater!

Nutcracker Rock,Rock,Rock

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FNGs: none
Warm Up: Mosey, high knees, butkickers, karaoke

tulip pickers x10 sir fascio arm circles 10 forward 10 back, overhead arm circles 5 forward 5 back, SSH x 20
The Workout: Grabbed Rocks and mossied to workout location

Tulip pickers w/rock x10   curls x10   tricep ext x10 3Sets–sprint to 3 light poles in ascending order and mosey back

Bridge press x20  halo x10 lion king x10  3Sets—sprint to 3 light poles in ascending order and mosey back

bridge press x10 curls x10     tricep ext x10    3Sets–sprint to first light pole and mosey back

Mary:  windshield wipers x10   homer to marge x15
Announcements:   Christmas party sign up, Shield lock challenge
T-Claps (Recognition):
Prayer:

You’re gonna want gloves for this

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FNGs: Not today

7 HIMs showed up to GP on a dreary but relatively warm morning. 

WarmUp:

10 Good Mornings, 10 Windmills, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 10 3ct SSH

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows
  • 3 sets of 10’s – Standard Bench Press
  • 2 sets of 10’s Windshield wipers
  • 20 ct 6 inches
  • 20 ct Low Slow Flutter

PAX pair up:

1 does weighted plank hold while other runs 40 yards and back then switch.

1 does weighted crab hold while other Frankensteins for 20 yards and back.

Mosey to the Wall of Pain

  • 70 ct Wall Sits
  • 5ct Ascending Testicles
  • 35 ct Wall Sits
  • 5ct Ascending Testicles

Mosey back to Flag

Pick a parking line Bear Crawl to end 10 ct LBCs, Bear Crawl back, 10 ct WWIIs,

Bear Crawl to end, 10 ct Freddy Mercuries, Bear Crawl back, 10 x 3ct 6 inches

Quick Feet around entire parking lot, Karaoke back

Roll the Dice (sets varied from 5 – 20 depending on the roll; If doubles were rolled we doubled the number

  • 6 3ct Plank Jacks, 9 American Hammers, 12 Boat Canoes, 7 Squats,  9 Rocky’s, 8 Lunges, 10 Merkins, 5 Split Jacks, 20 Shoulder Tap Planks, 8 Supermans, 7 Squats,  

Announcements:  Christmas Party and CSAUP coming up

Prayer Requests:  Dusty’s brother getting life back together after a stroke, DOA’s wife coping with loss of mom, Quiver’s daughter and family,

YHC took us out.

Thanksgiving Convergence

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With Thanksgiving feasts on the horizon, 32 PAX wanted to make sure to start the day with a caloric deficit so they wouldn’t feel so bad about blowing it out of the water later in the day (or at least that’s how YHC felt).  With an hour long workout ahead of us and three mystery Q’s no one was quite sure what to expect.

FNGs: Welcome Captain Planet!

The Workout:

Pikachu started off the morning’s activities by announcing the first mystery Q, everyone’s favorite reason to have it burn when you pee, U.T.I.:

When did Thanksgiving become the holiday that just wouldn’t end!?  I thought I had made this amazing/awesome feast for everyone at R4TJ.  I just got this whole mess cleaned up. I knew there was some mumblechatter about the day of Thanksgiving.  Cletus 3x in 3 days, 3Qs at Tiger Blood or even flag football. It’s my fault, I shouldn’t have said anything…  I overheard the conversation and said “3 strikes is a Turkey in bowling” Apparently that was enough to ask me to set the table once again.  I do make a mean Turkey… but this is different… A CONVERGENCE!?!? I mean that could be HUGE – It’s the whole freaking extended family! At R4TJs Turkey Day, Chris (you remember – that guy that moves like lightning) assured me that there would be 2 other cooks in the kitchen but there was a catch…  He wouldn’t tell me who. I mean Emeril would be a big help but… you know… celebrity chef and all… Would he even show? I know he has a new gig something called “I’m On It!” – must be one of those Chef saves the day in a crappy restaurant reality things… I guess I would have to wait and find out.

I arrived promptly at start time.  There was talk of appetizers (about 3 miles of food was offered, just something light to get started but a bit more than typical) – I was planning on saving some room for dessert so I just showed up for the main course.  As you can imagine, it’s the holidays and with everything mostly shutdown there aren’t many options to get your fill. I counted 20 heads when I got there and more were filtering in from their appetizers. Final count was 32 as we gathered for the meal.

I was up first, the other 2 chefs were still unknown – probably still cooking up their best offerings.  I had prepared, had an idea, wanted to play on the bowling concept that got me into this mess in the first place.  Who am I kidding, bowling alley food for Thanksgiving!? Scrapped that and realized that I was the first course. I had to ease them into it.  It was a simple and recognizable offering, didn’t want to upset the pallet. Here is the recipe in case you liked it. Just keep in mind, as my friend Alan pointed out, you’ve got to let these ingredients rest a bit before you add the next one.  Otherwise your guests get a little cranky about the results…

  • 10 Burpees OYO – I didn’t plan to use this ingredient but Jaron (comic book character complex) and Florence insisted.
  • 30 SSH
  • 30 Frankensteins – I need to work on these, timing was a little off and Cousin BJ made sure I knew…
  • 30 Windmills
  • 30 LBCs

Big crew for dinner – I thought it would be best to split everyone up into 3 groups and seat them together.  Just more manageable – We split up in the front and made our way to where the first course would be served. There were Indians (aka native Americans) at the first Thanksgiving.  Theming the party is always fun and engaging your guests can really make the day memorable for everyone.

  • Indian Runs with 10 guests run to their table.

The main course was kind of a build your own.  Some basic ingredients were provided but guests were asked to push themselves and create a dish to remember.

  • 10 guests at each table, each group at a different end of the large oval-shaped venue
  • 1 to 5 social guests got to run the perimeter of the Oval as fast as they could, greeting the 20 that they weren’t seated with along the way.
  • The leftovers at the table got to focus on an ingredient of their choice while their friends were away being social.
    • My table did some American Hammers, Low Slow Flutters, Pickle Pounders, and I went out for some social time so I’m sure I missed something on the list.  Great work at the table – very delectable stuff.
    • There was a friendly new guy at our table too.  Talked a bunch! Glad to have that kind of energy at the celebration.

I know I started out griping about being asked to make another meal on short order but sometimes I think I just like to complain.  It’s always a pleasure to serve the family. Just as I was starting to really enjoy hosting, the 2nd Chef was tapping his tall glass of water (dude really enjoys some high quality H20) for everyone’s attention.  It was time for me to handover the apron.

Aquaman:

QIC Aquaman circled up the PAX and never let them go.  Today’s exercises were brought to you by the letters A, B, and S.  YHC can’t remember the exact specifics of everything we did but we started with protractors with the Q calling out the angle while PAX took turns calling out a 10-count all the way around the circle.  Rinse and repeat with LSF and then again while holding various plank positions (regular, chill cut, right arm up, etc.).  At Potts’ request we ended with Boat/Canoes with variations mixed in as well.  I’m sure I missed stuff but just know that everything was ab focused and there was a lot of mumble chatter regarding it.

Our third and final Q was none other than YHC himself, 16-bit:

Having received a text from Pikachu Wednesday morning about Qing the last 20 minutes of the workout didn’t leave YHC much time to plan.  I didn’t know how many people to expect but I did expect a fairly large group.  And I got that group.  I spent the night scouring the official exicon for new exercises that would accommodate a large group, took notes, allowed room for modification, and was satisfied.

Not yet breaking the previous Q’s circle the group started with Crowd Pleasers.  These consisted of an x:x ratio of merkins and groiners.  We started with 1:1 and worked our way up to 5:5 and then back down to 1:1.  These seemed to live up to their name and I look forward to incorporating them in to more workouts.

After this we moseyed around to the other side of the parking lot to make use of the curbs.  Admittedly things got a little messy here because the curbs weren’t equal and there was some confusion but I think, overall, it went well.  We started with inch worms.  Feet against the curb in full plank position PAX slowing inched their hands forward until they couldn’t reach any further and then inched their feet up until they were back in full plank postion.  Continue this until the other curb and then work back towards the other curb.

Next up was modified ascending curb crawls where we started with our feet on the curb and performed a derkin, bear crawled to the other curb and did another derkin. Bear crawl back to the originating curb to do 2 derkins, etc.  We did this until we did 3 and 3 because they sucked and it was hard.

The last exercise at the curbs were broken wheelbarrows.  PAX partnered up and wheelbarrowed from one curb to the other.  The broken part of it was that the partner holding the legs only held one leg.  Partners switched after they crossed the parking lot.  Each partner took two trips.  These also sucked.

Mosey back to the original circle location for our last exercise.  Someone thought it was time for Mary, but not quite yet.  The last exercise YHC had planned was a Circle Burp.  Per the exicon, everyone in the circle started chopping their feet while PAX around the circle called to do a burpee.  As fun as this sounded I don’t think anyone wanted to do 32 burpees so YHC modified and just called out when to do a burpee.  I don’t know how many we did but it wasn’t too many.  However, had I known I was going to get so much Jane Fonda related hate during Mary I might have just had us do burpees until time was out.

Mary:

Staying in our circle we started with Coolers.  These start as a side plank on your forearm and done IC.  On one we lifted our top leg up towards the sky, two brought it back down, three brought our top leg’s knee to our chest, and four took it back down.  10 each side.  Bring on all the Jane Fonda references.

Afterwards we went on to sleeping hillbillies and American Hammers.  I might have done more but honestly can’t find my notes or remember.  We ended with Happy Thanksgiving, aka Have a Nice Day.

Announcements:

Christmas party on the 14th, Frosty CSAUP on the 9th.

T-Claps (Recognition):

Aquaman and U.T.I.  for helping bring the pain in their own ways this morning.  I know, for myself, it was challenging planning a workout not knowing who else was Qing and what they were planning but it all came together nicely.  These guys did an outstanding job in helping everyone clear some waist line space for the impending feasts, especially Aquaman with all his gut busting ab exercises.

Prayer:

Our brother Wallaby is going through hard times right now, struggling with substance abuse.  He and his family could use our support so if you are able to help in any way I’m sure the family would appreciate it.  Hardy has the flu which is no fun ever but especially during a holiday.  Continued prayers as well for Quiver and his family.

 

I know I speak for my fellow Qs when I say that being chosen to have the opportunity to lead this workout was an immense honor.  I’m thankful for all of you on this day where we reflect on the blessings in our lives.  I count each and every one of you among them.

010000

Celebration of CFP!

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Since August, YHC has been putting in 20-30 hours a week studying for my Certified Professional Planning exam.  Thankfully, yesterday I successfully passed.  That means today’s workout was a celebration of studying and finally passing!

No FNG and Da Business looked cold, so we got started a few seconds early.

FNGs: Nope
Warm Up: Quick lap around the lot, SSH, Mountain Climbers to the get the blood flowing
The Workout:

At First, Studying Seems Insurmountable: Bear crawl the length of the lot to remember that even large tasks can be taken down one step at a time

Studying Is Lonely: Long days and nights with just a book.  Partner carry around the lot to remember life is better as a shared endeavor

Sometimes it’s one step forward, two steps back: Wheelbarrow suicides on the painted lines, with increasing merkins (1 line; 1 merkin; backwards; 2 lines; 2 merkins; backwards) up to 5 lines / 5 merkins.  This sucked, don’t do this

Feels like going in a circle: I was informed Da Business doesn’t like the non-PC-named “Indian Run”.  So we Warren Walked to the track for modified Bombs.  5 burpees, 10 merkins, 15 squats, 20 WWII, adding an exercise at each corner.  Repeat in reverse (running and counting backwards)

And sometimes it’s like standing still: Head to the playground for chin-up holds while the other group does Merkin / WWII / Blue Devil Timers

But it’s all fun and games when it’s over: Warren Walk to the overhang, then “Floor is Lava” bunny hop on the Tiger Paws to the end

Mary: Random assortment of fun, ending with the Russian Twist Trump Truth

Announcements: Frosty CSAUP, #2ndF at Whole Foods after work today, #2f2f at Drive Shack tomorrow, Christmas Party at Peak Week Midget’s House

T-Claps (Recognition): Thanks for coming out.  That was a fun one.  Blue Hen made his first appearance this month, and he was glad he did
Prayer: BABIES! (Pigpen / Warbucks / YHC)

Everybody Was Kung-Fu Fighting

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Ten PAX joined me for some Kung-Fu fighting around the school. I believe Da Business was there but he had on too many layers to confirm.

FNGs: None
Warm Up: Circle up for GM, SSH, IW and stretches
The Workout: It is fun to mix it up a bit so we started with Donkey Kicks, Side Kicks, Front Kicks and Squat Kicks…those kicks were fast as lightning. We Mosey’d over to the back of school for some Dwight Howard wall jump shots, wall push-offs with a back clap, tricep push-offs, BTTW and People’s Chair…it was a little bit frightening. Around to the playground for normal, close, and sumo squats, jump squats and swing kicks. Each PAX fought with expert timing at the front of the school with jab/cross punches, upper cuts and elbow swings.

We needed to practice a bit more so we repeated the training. By the end, everybody was kung-fu fighting.

Mary: Around the horn with Mary.
Announcements: Holiday Party at M4L on Dec 14, Frosty CSAUP Dec 7. We need more PAX to sign up to Q workouts.  On a personal note: As I listened to testimony for two weeks in trial, I just want to remind you to hold your children close, notice acute changes in them, listen to them, and, more importantly, be there for them.

Prayer: Unspoken.

Thank you for letting me lead this workout.

Cujo and nipple chaffing

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FNGs: N/A

5 HIMs showed up to DTT on another cool clear morning. YHC rolled in to find 3rd Cousin, Buford, and Nemo’s cars already parked 15 minutes before start time.  Dauber pulled in while YHC posted the flag.  Nemo was no where to be found.  5 minutes before go time, NOX vest lights appeared on the horizon – Nemo had been putting in the work early with EC miles.  

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

Indian Run around Town Hall and back to the flag.

Modified 11’s:  PAX line up on a parking space line and begin with Merkins – Bear Crawl to end of line – Plank Jacks – Crawl Bear back. Once we got to 5/6 modify to LBCs and WWI’s.  (Totals: 15 Merkins, 40 Plank Jacks, 15 WWIIs, 40 LBCs).  It was clear to YHC that everyone loves this  

Mosey to the Rock Pile. Rotate around rocks between sets. (Need to teach Cujo to bark in cadence)Image result for kujo dog movie

  • 2 sets of 20’s – Curls for the girls
  • 2 sets of 20’s  – Overhead Tricep-press
  • 2 sets of 10’s – Rutrows
  • 2 sets of 10’s –  Ground Pounders
  • 1 set of 10’s –  Bus Drivers

On your 6:

  • 3 sets of 10’s Bench Press
  • 2 sets of 10 x 3ct Windshield Wipers
  • 2 sets of 10 x 3ct 6 Inches with arms extended

Mosey to flag

Quick Feet down the length of the lot, Lunges back to start, Karaoke down, Quick Feet back

Take a lap around the Library (no craig’s listers to be found). Mumblechatter consisted of a fascinating discussion around who pays for the public libraries. 

5 minutes of Mary:

  • 3 sets 4 x 10ct  – Supermans (alternating between Dive to Free fall)
  • 3 sets of 5 x 5 ct – Boat Canoes
  • 2 set of 10’s – Mountain Climbers
  • 20 ct – Single Leg Homer to Marge
  • 10 x 3ct – Pickle Pounders
  • Single leg lifts 10 straight, 10 back, 10 forward for each leg
  • 20 ct – Pigeon Pose

Mumblechatter consisted of a discussion around methods for avoiding nipple chaffing during long runs. YHC shared a story of scaring divers and possibly small children by running shirtless to avoid the pain on Saturday. 

COT: (Nemo kept YHC on track with count/name-arama preceding announcements)

Announcements:  Dauber may have a bib for sale for the HSHM (Nov 23rd) for anyone interested.

Prayer Requests:  Prayers for our country’s leadership. Crab Legs going through experimental treatment.

YHC took us out.

T-Claps: For Nemo putting in the EC miles