EC: Emeril, Flanigan
FNGs:Nope
Warm Up:
Onnit Warm up
The Workout:
Onnit Stand your Ground
Mary:
Onnit Cooldown
Announcements:
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
EC: Dawgpound, Emeril, Buford
FNGs:Nope
Warm Up:
Onnit Warm up
The Workout:
Onnit Stand your Ground
Mary:
Onnit Cooldown
Announcements:
CSAUP December 7th
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
Quiver and his Family
Pilgram and his Family
EC: Emeril, Dumbo, Flanigan
FNGs: Nope
Warm Up:
We went right into Onnit Yoga
The Workout:
Onnit Yoga
Mary:
We did Onnit Yoga, so no.
Announcements:
CSAUP December 7th
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
Quiver and his Family
Pilgram and his Family
EC: Dawgpound, Emeril, Buford, Pikachu
FNGs: Does Scrooge count??? I mean it is Dumbo, but Scrooge is a better name. Just get your wife the real tree Dumbo!!
Warm Up:
Onnit Kettlebell Warm Up
The Workout:
Work Hard Recover Faster 1
Mary:
Onnit Kettlebell Cool Down
Announcements:
CSAUP December 7th
Christmas Party December 14th
T-Claps (Recognition):
Prayer:
Pilgram and his family
Quiver and his family
Wallaby’s and his family
EC: Dawgpound, Buford, Cowboy, Lucky, Emeril
FNGs: Nope… Unless we count the onnit guys
Warm Up:
Onnit kettlebell warm up
The Workout:
Persist and Endure 1 — We get to also do this workout Friday
Mary:
Onnit Kettlebell cool down
Announcements:
CSAUP December 7th
Christmas Party December 14th
T-Claps (Recognition):
Prayer:
All unspoken.
All pax going through difficult times in the holiday
Welcome to the first U-Turn following Richmond and HSHM. YHC was curious how many Pax would be out coming off off of some big races, but with recent PRs in their heads the Pax were looking for more and trying to find a way to keep accelerating. Plus YHC promised a couple BIG announcements coming today. There were lots of options for today’s workout. 3 mile option in play, 5 mile option in play, and a new Beta AO option for those that wanted to give it a shot. Emeril has been spending a lot a time in the kitchen lately and missed the talk about the new workout. Kudos to him for dropping the light vest and coming along.
EC: Aquaman and Shamwow at 0515, Sliderule, Bernie, and Skidmark at 0530, 187 and Alpine from home.
3 Mile: Oh Yeah!
5 Mile: Norm, Oyster, Cowboy, Aquaman, Shamwow, Full House, Katniss, Buford
Other option: Emeril, Pablo, 187, Lipstick, UTI, Alpine, Sliderule, Bernie, Skidmark
FNGs: None
Warm Up: SSHx20, IWx10, Hillbilliesx10
The Workout: 3 mile and 5 mile runs.
For those interested here is how the other workout went down:
3 Man Indian Run from Starbucks toward Buffalo Wild Wings: From now on when I say Standard Set it will mean 10 merkins, 10 LBCs, and 10 squats and all runs will be 3 man Indian Runs unless noted. Corner by BWW standard set. To New Hill Rd Standard Set. Thomas Mill Rd Standard Set. Sonshine Gymnastics Standard Set.
At Sonshine we did Triple Nickles. 5 merkins at the top of the hill, 5 merkins at the bottom. Repeat 5x.
At Premier Standard Set
Down to 55 auto works parking lot: prints one direction, mosey back to start and 10 LBCs (repeat 5x)
Down to Green Oaks Standard Set.
Over to Irving Parkway Standard Set
Up to Thomas Mill Standard Set. At the top of the at Thomas Mill partner up. One partner runs to New Hill and recovers down the hills and sprints up. The other partner runs the other direction to the top of the next hill. This partner sprints down the hill and recovers up the hill. Return to Thomas Mill. Each partner went each direction 1x
Standard Set at New Hill
Standard Set at Tijuana Flats
At Tijuana Flats 2 set of Guantanamo’s around the Landscaping. Then did one set of raccoon crawls around the landscaping on the wall. This is a bear crawl on top of the wall.
Then we did some window shopping. Large group Indian run and we picked up some other U-turners and ran the whole shopping plaza on the side walk. Back to Starbucks and recover.
Mary: Have a nice day
Announcements: Shirt Order, CSAUP 12/7, Christmas Party 12/14, Beta AO, Skidmark brought Pie, U-Turn will be moving locations starting the beginning of the year. It will now start at Panera. Route will remain the same.
T-Claps (Recognition):
Prayer: Wallaby, Good to see Norm
EC: Coal Ash
FNGs: Nope. They wouldn’t have enjoyed the conversation.
Warm Up:
None just yoga
The Workout:
Onnit Kettlebell Yoga 1
Mary:
Just Yoga
Announcements:
Toys for tots through the Holly Springs Fire Department
T-Claps (Recognition):
Prayer:
EC: Dawgpound, Buford, Emeril, Pikachu
FNGs: Nope
Warm Up:
Onnit Kettlebell Warmup
The Workout:
Persist and Endure 1
Mary:
Onnit Kettlebell Cool Down
Announcements:
We are going to collect Toys for the Holly Springs Fire Department
T-Claps (Recognition):
Prayer:
All Pax traveling
EC: Dawgpound, Lucky Charms, Emeril, Buford
FNGs: Nope
Warm Up:
Onnit Kettlebell Warm Up
The Workout:
Stand your ground workout 1
Mary:
Onnit Kettlebell Cool down
Announcements:
Frosty December 7th
Christmas Party December 14th
Challenge to Onnit Pax to think of something by the end of this week we can do for the Holidays. I would like us as a workout to either donate food together at a church, donate toys to a toy drive. Something that can bring us together this holiday season and allow us to think about others in our community.
T-Claps (Recognition):
Prayer:
EC: Lucky Charms, Skidmark, Pikachu, Banana Seat, Yosemite, YHC, Slide Rule
Warm Up: Lap around lot to loosen up the legs.
SSH x100 I mean what else would we start with?
Imperial Walkers x15
Delegation Tour continued at Crazy Ivan. YHC called out on the slack that we would be doing some Yoga, I believe the message was taken as a joke. At least 15 HIM’s showed up with bells in hand. YHC quickly sidelined Banana Seat and said “This is going to be a real delegation” YHC may have planted the seed on delegation the previous 4 days 🙂
The Workout: PAX split up for a Banana Seat Kettle Bell Beatdown (you had to be there to know what took place) and a Sarah Beth Yoga Session
Mary: Plank hold for final 4 minutes with various plank positions, including Pickle Pounders x25
Announcements: Check the Web
T-Claps (Recognition): Yosemite for completing his first Fritter. Banana Seat for the Lipstick Fritter and truly taking on the delegation Q!
Prayer: Quiver’s Family, Crab Legs, All those running HSHM tomorrow
*Dumbo and Slide Rule went out for a 4.5 mile run, as they didn’t think a real kettle bell workout would happen.