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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

I didn’t lie…this time.

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YHC wasn’t expecting much of a turnout with I got 5 onnit starting next door, but was pleasantly surprised to see 8 HIM at Downtown Train for some rock and ab work. YHC was happy to see Master Shake out for some Monday morning fun at Downtown Train.

EC: YHC flaked on the EC, but Nemo, Dovetail, and Pilgrim got after it.

FNGs:  None (Still haven’t had an FNG show up at one of my Qs.)

Warm Up: Standard Lap; 10 burpees OYO, SSH x 50 in cadence, Merkins x 20, fazio arm circles (forward x 25, backwards x 25 in cadence), seal claps x 25 in candence, overhead claps x 25 in cadence, Michael Phelps

The Workout: Grabbed rock and headed to library parking lot for the following rounds (all in cadence).

Round 1: Curls for the gurls x 25, Tricep extensions x 25, curls for the gurls x 20, tricep extensions x 20, curls for the gurls x 15, tricep extensions x 15

50 LBCs in cadence

Round 2: Shoulder press x 25, bus drivers x 25, shoulder press x 20, bus drivers x 20, shoulder press x 15, bus drivers x 15

50 Freddie Mercury’s in cadence

Round 3: Chest press x 25, skull crushers x 25, chest press x 20, skull crushers x 20, chest press x 15, skull crushers x 15

50 LBCs in cadence

Round 4: Squats x 25, sumo squats x 25, squats x 20, sumo squats x 20, squats x 15, sumo squats x 15

50 SSH in cadence

Mary: 10 burpees OYO

Announcements: Frosty Dec 7, Christmas Party Dec 14

T-Claps (Recognition):

Prayer: All PAX and their families traveling this week.

Thanks for coming to the Party!

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EC: 187

FNGs: The party was open to all men but only FHIGs showed (Friendly High Impact Guys)

Invites were sent but based on RSVPs it was hard to tell who to expect at the party.

YHC got to the party a little early to double-check the venue before the guests arrived.  A quick spin around the back lot to confirm that all of the standard party fare was in place.  The bounce house was not there and that was OK.  HSHM is just 2 days away and the jumping wouldn’t sit right for some of the runner-types…  You know who I’m talking about…  “Did you get a race shirt yet?”  “Are you running a half-marathon this weekend too?”  “Do you even run bro?”  “Yeah… I ran a full last weekend, I’m gonna Q all week, do a Fritter, not show up to your birthday Q, and run the HSHM this weekend”  (I <3 you team FML, I’m just playing to the crowd – except you Lipstick, that last one was real)

Oh… HEY…  Sorry… Yeah let me get back to talking about this manly workout thing we did today.

12 men gathered in the lot, the clock moved over to 5:30 – Welcome to the Party!

Warm Up:  Like any good party you start out with something light.  Allow people to mingle and have a little small talk.  We circled up in that front lot and tackled these party snacks.

  • 12x Windmills
  • 12x Daisy Pickers
  • 12x Frankensteins = 36
  • Fozio Arm Circles (36)
    • 18 Forward
    • 18 Back

Now that the pleasantries were out of the way, we moved the party to the back of the house.  Tiger Blood has some room to move around so we needed a little mozy to get there.  Nothing too strong

Party games are essential for keeping your guests entertained…

The Workout:  Party Games!!!

  • finish the MOZY back wall of the school
  • Balls to the Wall Elimination (Blowing Out the Candles)
    • We held our balls to the wall until we just couldn’t anymore.
    • If you fell, you called a Plank-o-rama move for those not still on the wall
    • 187 beat out the birthday boy for the win (his invite will be revoked for next year)
  • MOZY to lot by the football field
  • Curb Alert
    • Line up on the curb and climb up and back down, then do a Merkin (1:4 until 9:36)
  • Captain Thor
    • On your 6, WWII / American Hammers (1:4 until 9:36)
  • MOZY to the bleachers by the football field
  • 12 Erkins /12 Derkins /12 Dips – 36
  • Repeato – 12 Erkins /12 Derkins /12 Dips – 36
  • MOZY back to lot by the football field
  • Overhead arm stretches and Michael Phelps
  • Jack Webbs
    • Merkin / Air Presses (1:4 until 9:36)
  • MOZY to front lot
  • Superman (Ws, Ts, Ys) – 12 each OR 36
  • MOZY to driveway between the schools
  • Flat Tires
    • To the metal poles jutting out of the ground with the arms that stop cars.  AKA the gate
    • Wheelbarrow “steps” / Merkins  (4:1 until 36:9 or until we hit the gate)
    • Partner exchange as needed
  • MOZY to the Jungle Gym behind the school
  • Partner 1 – 4 Pull-ups / Partner 2 – Continuous LBCs until switch  (36 Pull-ups before you’re done? – we might have done it)
  • MOZY to the front lot for Mary

Mary:

  • Pickle Pounders (36)
  • Homer to Marge (36)

Party is over – everyone go home!!!  Good luck washing your hair today!

Announcements:

  • HSHM this Saturday
  • Frosty

T-Claps (Recognition):  Post workout, BackBlast T-Clap…  ShamWow! leading the HSHM training agenda.  Aquaman representing South Wake as a poster boy for the race – Beyond that continuing their leadership role by leading the warm-up and making sure the shirts land in hands in support of Skidmark.   Skidmark who is not running the race but coordinated the shirts, will be volunteering and probably running his fellow #HIM up the ramp.

Prayer:

  • Thoughts with Quiver and his clan
  • Safety as we approach Thanksgiving week and travel
  • Open arms and mind towards those that may be feeling the holiday depression.  Let those in your circles or outside know you are there and you are thinking of them.

2nd F after Tiger Blood – M4L showed up after Disney and gave me a cake pop!

Thanks for the coffee and the fellowship guys

Fancy Feast made a random appearance to buy biscuits, Lipstick didn’t show up…  🙁

Lipstick Delegation Tour Day 2

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EC: Moby, Blue Hen, Flannigan, Brony, Alpine
Warm Up: Mosey around the lot and back to the side lot

SSH x50

Daisy Pickers x15

FAC x15 fwd & rev

Overhead Claps x15

Seal Claps x15

Pax was informed about Delegation week and YHC delegated 20min to Pikachu -Not my best idea 🙂
The Workout:

Mosey to the brick pile, which is now located in the woods behind the track

Bear Crawl Jack Web Hallelujah’s 1:3 ratio and we made it to 5 with the bricks in our hands for bear crawl/crawl bear and Hallelujah’s and the Merkins….

Mosey to the Playground and pair up. Partner 1 Pull Ups x10, Partner 2 People’s Chair with Bricks on legs. Repeat 2x

BTW x25 with Bricks in hands

YHC took back over and we mosey the bricks back to the woods

Mosey to straightaway on side of building for Stack-em Up Peeping Lipsticks . Picked out 5 locations before the gate and did 2x Peeping Lipstick increments until x10 at the gate. Round 2 we swapped Peeping Lipstick’s for Merkins. Thanks to Slide Rule for completing round 1 first and allowing the PAX to do merkins instead of Peeping Lipstick’s for round 2.

Chill Cut for six and Pickle Pounders x20

Mary: Low Slow Flutters x20, American Hammers x20, LBC’s x44
Announcements: Frosty Dec. 7 Shirt orders by 11/20 Tomorrow!
T-Claps (Recognition):
Prayer: Quiver’s Family, Pax running this weekend

Thank God Deer Don’t Eat Meat

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Six 6 Pax for a solid start to the week at Downtown Train.

FNGs: None

EC: Coal Ash, Nemo

Warm Up: Field trip over to Womble. Circled up for 10 burpees OYO, daisy pickers, merkins, good mornings, SSHs

The Workout: Mosey’d over to picnic tables for the following rounds of exercises…

Round 1: Step-ups x 10, SSH x 20, Step-ups x 20, SSH x 40, Step-ups x 30, SSH x 60, LBCs x 50 in cadence

Round 2: irkins x 5, squats x 10, irkins x 10, squats x 20, irkins x 15, squats x 30, irkins x 20, squats x 40, LBCs x 40 in cadence

Round 3: dips x 5, lunges x 10, dips x 10, lunges x 20, dips x 15, lunges x 30, dips x 20, LBCs x 30 in cadence

Round 4: 2 x Peoples chair (10 count each Pax), balls to the wall (10 count each Pax)

Indian run back to home base

Mary: LBCs x 50 in cadence

Announcements: Dec 7 Frosty, Christmas Party,

T-Claps (Recognition):

Prayer: Warbucks family, Coal Ash’s grandfather, those who are serving/have served in military

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.

Hard Stop at 10?

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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.

Tiger – Ween

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As the Q rode in to TigerBlood with a Tiger in the passenger seat a small group was gathered.  The crowd increased including Spiderman.  A brief discussion was had trying to figure out the mystery Spiderman that wouldn’t talk.  I believe this webmaster likes bananas.

As the clock struck 5:30am the group was off for a quick mosey over to the front of the elementary school around the picnic tables for a warm-up.

FNGs:N/A

Warm Up:

  • Good Mornings X 20 IC
  • SSH X 31 IC
  • Merkin clock – around picnic tables.  Started at noon in the derkin position, moved over to 3 o’clock, to 6 o’clock, to 9 o’clock.
  • Jump Ups X 20 IC

The Workout:

The PAX made their way over to the bloody wall for some H – A – L – L – O – W – E – E – N.  Here is how things went down…

H – Happy Jacks X 20 IC – A SSH was executed and after every 5, 2 jump squats were done, until the group made it to 20.

A – Apollo Creed Burpee X 10 – That’s right, a one armed burpee.

L-LL Cool J X 20 in somewhat cadence – Alternating lunges followed by a burbee and a jump squat.  The burpee is the “cool” in LL cool J.

L – Ladder Jacks – SSH X10 IC, Seal Jacks X 10 IC, smurf jacks X 10 IC,  and plank jacks X 10 IC

O – One -Legged Burpee X 10 IC

W – wave of merkins – The PAX got into a tight circle starting with Emeril (not to his liking) with a 1 making our way around the circle. After reaching 5 the wave of merkins continued back down to 1.

E– Elevens – Balls to wall, merkins on the curb.  Started with 10 B2W and 1 merkins working our way back to 1 B2W and 10 merkins.

E – Elevens – Curb jumps  and dips.  Started with 10 curb jumps and 1 dips working our way back to 1 curb jump and 10 dips.

N– Narrow squats – X20 IC.  Feet together knocking out a squat.

The combination of getting after Halloween, the costumes, and humidity had the PAX working up a good sweat by this point.  Spiderman had yet to identify the real man behind the mask, but certainly had superhuman powers as he crushed the workout. The Tigerman was close to blood, but managed  to get away with just some mud.

The PAX did an Indian Run behind the school back to the parking lot.

The Q quickly pulled out a speaker for Ghostbusters.  With everyone holding the plank as the music started the group was instructed to knock out a burpee everytime “Ghostbusters” was said and plank jacks every time  “I ain’t afraid of no ghosts”.

Mary:

  • LBC X 20 IC
  • Freddie Mercury X 20 IC
  • 6 inch leg hold X 31 IC
  • Flutter kicks X 20 IC
  • Homer to Marge X 20 IC
  • Boat Canoe X 20 IC

Announcements:

Frosty CSAUP 12/07 and SW xmass party 12/14 (?)

T-Claps (Recognition):

Those who managed to make it through this work-out in a costume.

Prayer:

All those going out to collect candy and all unspoken prayers.

Slow on the Rocks

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I was back on Q after a couple months of a strong rotation of others stepping up to lead the Downtown Train. Always a small but strong group showing up and ready to work.

EC was The Natural, Full House and Nemo for a 2+ mile loop down and around Womble and back.

FNGs: None
Warm Up: We warmed up, usual lap, usual exercises.
The Workout: We worked out.  Got rocks, lifted them, did exercises and runs between sets. Hit the biceps pretty hard with some decent mumble chatter along the way.  Broke things up with a “recover” on the sets of SSH and LBC.  Nemo always like to work in some good SSH sets. We did most of the rock work IC so the rep count was high and slow with a focus on form.
Mary: We did some ab exercises. A couple quick sets Homer to Marge, Six Hold, Low Slow Flutters, Six Hold again and finish with LBC.
Announcements: see slack
T-Claps (Recognition): Was great to have Full House take par in his first Downtown Train and to run with him for EC, and Flanigan for showing up and working hard despite a stub toe incident in the early hours of the morning. Also, to Sprinkler for stepping up at Mutiny this morning – his first ever F3 post was at Downtown Train a couple months ago and great to hear he has been such a positive force.
Prayer: All unspoken so we took a silent 10 count then YHC took us out.