Tag Archive for: Lipstick

Big Reaction

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8 PAX for the John
Warm Up: SSH x25, GM x10. MH x10, Frankensteins x10, Butt Kickers, High Knees
The Workout: “The Dipper”  Slide Rule decided to go reverse and kill all the strava segments along the way.
Announcements: Dad’s Camp on Saturday
T-Claps (Recognition): Nice Run Slide Rule see what happens when you put some effort into things! 🙂
Prayer: All those impacted by UNCC shooting, Crablegs – We are pulling for you and know God has a plan for you.  Keep your head up when one door closes, another opens.

2 words “Sarah Beth”

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FNGs: N/A
Warm Up: Mosey over to “The Point” church lot.  SSH x 50, Daisy Pickers x 15, Merkins x20, Shoulder Taps x15, Mountain Climbers x15, Nipplers x15
The Workout: This morning was about making the most out of our Steam Engine and not forgetting about the Caboose.  Mosey down Raleigh St. and down HS Rd to the Mama Birds lot.  I had a nice dream last night about Chips and in the dream I was asked to do something Chips would do.  All I could remember was the suicides we did at Ting and Chips telling us we wouldn’t stop until we merlot.  We did suicides end to end in the lot with Merkins x10 at one side and YHC choice at the other (LSF, American Hammer, H2M) We repeated until early morning Cigarette runs encroached on our lot.  We mosey North on HS Rd until the cut in road to cemetery hill.  YHC wanted to give the PAX a beautiful view perched up top cemetery hill this morning.  We then did hill repeats with Burpees x5 at the bottom and LBC x15 at the top.  We repeated until YHC felt it was necessary to head back to the station.  2.5-3 miles round trip
Mary: YHC did his best to lead the PAX in Yoga stretches to close it out
Announcements: Discounted Wrightsville Half/Full will end May 1st,  Q Sheet– Sign up! Our Q sheet is embarrassing compared to CARPEX.  I went out there and signed up for 3 workouts this week alone.  I inspire you all to do the same!

T-Claps (Recognition): Peak Week and Foghorn with weighted vest.  I told you all in the beginning you would hate me by the end, hopefully I met that expectation!
Prayer: Moby’s father Tom, Henry from 12 Oaks, Marriages

Always a pleasure to lead you men. Thanks Nemo for the opportunity!

It’s only Wednesday and were taking Short Cuts already!

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FNGs: N/A too scared for a Lipstick run
Warm Up: 100 Burpees OYO….or maybe we did SSS x25, Good Mornings x10, Monkey Humpers x10, Butt Kicks, High Knees, Frankensteins, Testy Check
The Workout: The fan favorite Turkey Route.  BTW- the skin under the turkey’s neck is called snoods. YHC couldn’t remember but knew it started with an S.  Mileage 4.8 (Short Cutters) to 7 (Beast Mode Joplait)
Mary: saving Mary for another day
Announcements: Fire House Safety Lesson tomorrow night 4/25 at 1830.  YHC and Slide Rule found out they are both sharing 10yr Wedding Anniversaries tomorrow.  Here is to another 10 years!
T-Claps (Recognition):All the Pax for getting up and getting in the miles.  Shout out to Cowboy for the hard work he has put in on the running! Warbuck as he continues to get faster.  Mr. Worldwide for picking up the six.
Prayer: PAX –  It’s been a really strong winter of posting, new AO’s, FNG’s…  Looking forward to a great summer. Can’t wait to see what it brings and the impact we have on each other and our community.

Speed Work: Yogurt/YHC

Shitter Quitter

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It looked like there was going to be a Dumbo sighting at PC this morning. He drove Pablo to EC and as soon as he stopped the car he made his way to the Port a John. I think he finally ran under a 9 minute mile on the way to the John. He said to start EC without him. So we did. When YHC got back from EC Dumbo’s Truck was gone. Pablo was looking nervous for his ride just left him. Good thing 187 was there to provide Pablo a ride home. Apparently Dumbo’s Easter dinner did not sit well with him. Or maybe it was the Indian food from Friday. I hope to see Dumbo back out in the gloom soon. We don’t like seeing #shitterquitters.

EC: Slide Rule, Cowboy, Buford, Dawgpound, Emeril, 187, UTI, Aquaman, Pablo, Lipstick, Bernie, ShamWow
Yogurt Ramp Work EC: Yogurt, UTI, Lipstick, ShamWow!
Vests: Breach (breath taker), Foghorn (The biggest vest I’ve ever seen)
Warm Up:

Jogged to the bottom of the ramp and circled up.
I read somewhere that Burpees are the best warm up exercise.  Gets multiple joints going and is a very dynamic exercise.

5 Burpees
Fazio Arm Circles Forward and Backward
4 Burpees
Deep Squats
3 Burpees
Hairy Rockettes
2 Burpees
1 Burpee

The Workout:

The thang started with a count off. We had 21. Not a good number to be divided by either 3, 4 or 5. We formed four Indian Run groups. I had an idea of an Indian Run Indian Run. All I can say it didn’t work out. It was supposed to be two Indian runs passing each other in an Indian run format. sigh. I also had a dream about an Absolution BTTW. Did not attempt today. Maybe a future workout.

We started in the Indian Run Indian Run. At the basketball court 5 Burpees. At the corner 5 Burpees, 10 Superman Merkins (I was trying to get a bit of back in there with the merkins). At the dumpster 5 Burpees, 10 Superman Merkins, 15 Squats and 20 LBCs at the bottom of the ramp.

We completed two laps of the Indian Run work. Then we jogged to the tennis courts for some old fashion elevens. Though we didn’t make it through the elevens. Got halfway.

One side did Carolina Dry Docks. The other side Absolution with a pushup. This was a fun cadence count to call. Seemed like Pax was not that familiar with Absolution so instead of a count it was more instructional count. Started with 10 absolutions and worked down to 5. Started with 1 CDD and worked up to 6, but you don’t do 6 you do ten.

Mary:

Some Yoga Stretching:
Chair Pose
Chair Pose with a twist
Sun Salutation flow into an upward dog
Repeat above to the other side
Downward Dog
Pigeon Pose
Repeat Pigeon Pose to opposite side
Downward Dog
Runners Pose
Repeat Runners pose to the opposite side
Have a Nice Day

Announcements:

Safety class Thursday. Bring 9 volt batteries and smoke detectors for donations.

T-Claps (Recognition):

Buford for working hard getting back out here. He could take it easy and post once a week, but has been consistently posting 3 to 4 times a week. Great job on working on recovery from surgery.

Prayer:

Moby’s Dad (I haven’t heard an update in a bit)
Shreddeer
All unspoken prayers

2 Trains Leave the Station and Bullseye Makes his Mark at Crazy Ivan

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With DawgPound looking for an Ivan Q on Sunday for the upcoming Friday workout, slack showed a quick hand raise from Pikachu and a later plan to exchange some kettlebells after the Paradise City workout. Pikachu indicated that he’d be looking for a co-Q (a possible VQ) to join him, and YHC offered to co-Q if he was not able to find one.

Pan to Wednesday night Thunder… I showed with my 2.0, Sprinkles, primarily based on the Pokemon Tom Brady card Pikachu offered in the pre-blast. As I arrived, I was quickly greeted by Pikachu and another 2.0-Bullseye, who I had met at U-Turn the week before. As I have been reading the backblast throughout the week, I noticed that his name keeps turning up and have been impressed by his silent demeanor and effort he is putting in. I know when I was his age, I was lucky if I made it to the bus stop on time. This guy is getting up several hours before and putting the work in and at the same time pushing all of us. Starting to see a trend here as Messi was the first 2.0 I’ve seen frequent the gloom in the early morning hours with H1N1. Same demeanor, same determination to put the work in.

Pikachu then advised, “Hey, by the way, Bullseye is co-Q’ing Friday’s workout with you. Figure out how you want to Q it up.” Crazy Ivan had been putting up some serious PAX numbers in previous weeks..ave- 16-20 and have no doubt that Dunkin Donuts stock will rise several points in the next few months as F3-SouthWake runs on Fritters. Is it the speech? Is it the Fritter? Or is it just the strong desire to get up at 4:30 on Wednesday, Thursday, and Friday and post at Possum, Disney, and Ivan for EC and Main Events?

After some discussion, Bullseye and YHC settled on a reverse Icy-Hot format, where Bullseye would warm ’em up  and cool ’em down w\Mary, while YHC would set up some ‘fun’ activites for the workout in between. With that, it was settled and looked forward to Friday.

With the anticipation of a larger group at Ivan, my instincts focused the workout on some cardio and exercises that would keep the groups together, with some pain mixed in. As I grabbed the ‘weinke,’ with the exercises and schematic of how the exercises would unfold, I noticed a large bucket of chalk on the shelf next to my car window in the garage. Taking a page out of Maybelline’s playbook from Purple Cobra a few weeks back, I grabbed 2 large chalk sticks to transfer my ‘Weinke’ to the pavement of the Ivan Lot. Hopefully the rain would hold….

Arrived to Womble to see a fleet of gazelles wearing light up vests, with several getting their Fritter EC component out of the way. Pulled into the back lot to see more PAX file in one by one, two by two. It was gonna be a great morning and was shaping up to be some record numbers. Grabbed the flag, planted it in the corner of the lot and walked back to Knight Rider, where I had left the 2 sticks of chalk. Started to transfer the weinke onto the pavement and was greeted by UTI as he ran by and commented, “I don’t even want to see the pain you are writing down right now.”

As I was writing things down with the chalk, I thought about an animated British show that I used to watch as a kid. Maybe a favorite of Brexit’s as well, not sure…called “Simon in the Land of Chalk Drawings.” In the show, Simon has a magic chalkboard and whatever Simon draws comes to life.  Sometimes Simon had to be careful what he drew because sometimes the drawings could take on a life of their own. As I sat there, writing down “Shoulder Taps,” “Pickle Pounders,” next to the ‘X,’ I couldn’t help but think that this was about to get real and almost certain to provoke some quality mumble chatter.

Started by drawing an “X” at the start of one line and an “O” on the other about 8ft apart. Then a line with an arrow pointing away from the “X” on one side and another arrow away from the “O” and diagonally toward the back of the “X” line.  The “X” line would be the plank line and the “O” line would be the Kettlebell line.

PAX arrived back from EC. Some additional PAX rolled in, Aquaman moved his truck. After all was said and done, 23 PAX punched their ticket for Crazy Ivan.  PAX then helped move the bells over behind the “O” line. We wouldn’t need all of them, but at least 12. At that point, Pikachu said it was 5:30. My watch said.. 5:29am. Informed Pikachu that he was always ahead of me so wasn’t surprised by what was showing on his wrist. With 40 seconds left before go time, YHC welcomed everyone to Crazy Ivan. This was going to be a special day as it would be co-Q’d by 2.0-Bullseye. Asked if there were any FNG’s. There was one and quickly provided the disclaimer and handed the 22 HIM over to Bullseye for the warm-up.

FNGs: Welcome Weinke (Garden Gnome’s 2.0)

Warm Up: Hot loop around the lot. Circle up for SSH, Merkins. At that point, YHC lost track of the other exercises as I was more focused on “The Natural-esque” cadence count. Bullseye had the cadence down to a science and was counting with precision. Great work!

The Workout:

After being adequately prepped for the main event, PAX were instructed to count off in 2’s. With all the 1’s lined up and all the 2’s lined up, PAX were instructed to Indian Run in opposite directions and meet up at the picnic shelter on the opposite side of the soccer fields. It was like two trains leaving the station, although the 2’s had the longer train track route, so the 1’s were instructed to squat hold for the six at the picnic shelter.

At the foot of the steps of the shelter, PAX were rejoined and instructed to find some open pavement. YHC informed PAX that he really likes time..being on time, good times, etc… so it seemed only fitting to perform some clockwork merkins. As there were 23 PAX that morning, YHC also informed the group that he likes even numbers so we would do clockworks in the following order- 2, 4, 6, 8, 10, 12. PAX continued in opposite directions on their run back to the Crazy Ivan lot. Once in the lot, PAX performed another set of clockwork merkins in the following order 1, 3, 5, 7, 9, 11.

They were then instructed to stay in their lines and line up head-to-toe with the first person in train 1 on the “X” -“plank train” and the first person in train 2 lines up on the “O”- “Kettlebell train”

First person in the “Plank Train” calls out 1 of 5 exercises (Shoulder Taps, Right Arm Up, Left Arm Up, Pickle Pounders, Mountain Climbers) for the PAX in that line to perform.

First person in the “Kettlebell train” calls out 1 of 5 exercises (Swings, Goblet Squats, Upright Rows, Squat Thrusters, WonderBras) in 15 count for the PAX in that line to perform. The real shocker of the morning was not that there were 23 PAX showing for Crazy Ivan, it was actually the cadence count performed by well…Shocker. His cadence of the word “Down” on the Goblet Squat exercises was definitely an experience…I’ll leave that one right there and urge other Q’s to call on him for a cadence count on anything that requires the word “down.”

Once 15 cadence count complete, person on the “X” in plank train bear crawls to the back of the line and joins the Kettlebell Train. The person on the “O” Kettlebell Train walks diagonally to the back of the “Plank Train” line. Once PAX successfully completed participation in each train, YHC called a rinse and PAX then did a shorter Indian Run around the Ivan parking lot and stayed in the existing lines.

Lined up one more time, but this time the “Plank Train” line would be performing 1 of 5 exercises (LBC, Low Slow Flutter, Freddy Mercury, Boat Canoes, Box Cutters) and would exchange a bear crawl to the back of the line with a crab walk. Kettlebell exercises stayed the same. Completed this second round and then YHC called another rinse\repeat. This time PAX finished the way they started with an Indian Run back to the picnic shelter directly across the soccer fields. As we started, Warbucks correctly informed the PAX to “set your watches fellas.” Somehow he knew more clockwork was coming. YHC asked for a time check already knowing it was 6:08. Did a quick set of clockwork merkins in 6 and 12 reps. Two trains went in their opposite directions back, one carrying a ‘vested’ Yogurt who instructed PAX to jailbreak it in the Indian back….this guy Yogurt-an absolute beast. Made it back to the lot for Mary with Bullseye to cool down the PAX

Mary: LBC’s, Homer to Marge, Freddy Mercury, all in perfect cadence. Have a nice day

Announcements: 1-year Anniversary at Ground Pounder on Saturday.

T-Claps (Recognition): Big Shout Out to Bullseye on first VQ. Great work and leadership! Yogurt on Breathtaker this week. Warbucks, Lipstick, Dumbo, and Yogurt earning the ‘Fritter’

Prayer: Pots’ mother-in-law who recently had surgery and Garden Gnome’s M who also recently had surgery. Prayers for healing and continued health. Prayers for all PAX and their families who may be traveling over the weekend and through next week.

Partner Ball Kicks

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YHC peeled in at the last possible minute after fart sacking through EC (good job Slide Rule, Pablo, & U.T.I!) to a very full parking lot that included some old familiar faces. A quick round of hellos and we were into warmup.

FNGs: N/A
Warm Up:

SSH x10 IC

Imperial Walkers x10 IC

Lap around the parking lot consisting of butt kickers, high knees, and finishing with frankenstein walks (or ball kick walks if you’re too close to the pax in front of you).
The Workout:

Lots of good miles ran this morning with some great picking up the six action by Lipstick and Cowboy. Way to be boys.
Mary:

Numerous double downs for Ground Pounder’s 1 year anniversary.
Announcements:

First responder training. See online.
T-Claps (Recognition):

Lipstick & Cowboy for picking up the 6. This is what makes us more than just a run club – remember it!
Prayer:

Banana Seat’s neighbor. Unspoken.

Monkey humpers for breakfast…

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14 PAX, 5 for EC, decided to swallow the DRP, climb out of the fartsack, and post at Disney to get stronger.  Q was happy to see Kotter, Buttwax, who showed up to complete his annual workout before returning to his “paid for” crossfit friends.

FNGs: None

EC: Aquaman, Dumbo, Warbucks, Yogurt, Lipstick

Fritter Status: No new fritters, but a few repeats and are fritter eligible: Dumbo, Yogurt, Lipstick, Warbucks

Kotter: Buttwax

Warm Up: Quick lap around the soccer field, circled up for exercises in-cadence: SSH x30, Imperial walker x15, Hillbillies x15, Sir Fazio Arm Circles forward and back x10, Seal Claps x10

The Workout: In the parking lot, PAX paired up into groups of 4 or 5 for an Indian Run to complete the first part of the workout.  The first part was 2 laps of a circuit, with 4 pain stations, that went a long way around the soccer field so that we could include the hill on the green-way trail that leads up to the soccer fields.  PAX, in their group, ran from the parking lot to the stop sign at the bottom of the hill, station 1, then to the start of the hill at the green-way entrance, station 2, then up the hill to the track around the soccer field, station 3, then back to the parking lot where we started, station 4.  Exercises for station 1 and 3: 10 count of each diamond, standard, wide grip merkins.  Exercises for stations 2 and 4: 10 monkey humpers and 10 star jumps.  After completing the circuit, PAX lined up at the top of the hill in the parking lot that leads to the stop sign and were instructed that they would be doing an exercise together at the top of the hill, run down the hill to the stop sign, another exercise OYO, the run back to the top hill to hold plank or squat till the 6 was in.  There were 6 rounds of this routine that started with 10 monkey humpers in-cadence at the top and 10 sumo squat jumps at the bottom.  Repetitions for each exercise increased by 1 after each round.  Last round, sumo squat jumps were skipped and PAX were instructed to run from the stop sign and back to the top of the parking lot for Mary.

Mary: All exercises in-cadence for a 20 count: low slow flutter, homer-to-marge, freddie mercury, pickle-pounder

Announcements: Check FB and Slack

T-Claps (Recognition): During the EC run Aquaman said he was on a secret mission, until Warbucks and YHC got him to spill the beans.  He is not very good a secrets.  Aquaman wanted to complete EC at a sub-8 minute pace and Warbucks and YHC were happy to help him complete that mission and paced him to the finish.  Not only did Aquaman get sub-8, he completed EC with a 7:38 pace and a PR for 1 and 2 miles!  Props to Aquaman for accelerating his fitness!

Prayer: Buttwax’s colleague and Raleigh Police Officer named Corey, 25 years old, was recently diagnosed with Non-Hodgkin’s Lymphoma; Young Clay who is battling with Cancer; Crablegs; Safe holiday travel; unspoken prayers

Fuquay Varina – The Other Downtown

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PT was lit up early this morning for an EC run. 29 total HIM ready for Tour de Quay – Part Deux (the other side) No FNG’s

EC:
10 strong – Yogurt going for the fritter

FartSack:
Roger Roger (or possible kid issues)

Warm Up:
Small group Indian run, stop at Mexican Restaurant parking lot

Red bull smurf jacks x25 IC
Reverse carolina dry docks x20
Bat wings 4×20 IC
Up downs x10

The Workout:
Mosey to FV Chamber of Commerce
Chilly broad jumps (two lines)

Pledge of Allegiance

Mosey to Church parking lot
Broad jump burpee ladder across parking lot, increase merkins on each jump (ex. 5th burpee will have 5 merkins in it)

Mosey back up to Fidelity bank lot
Sneaky Gorilla x10

Mosey back to guard rails near start
Irkin/nippler count down on guard rails x15, x10, x5
*YHC called an audible to finish up at tennis court due to high traffic*

Mosey back to courts
Finish up with merkins/nipplers x10 each, x5 each

Mary:
Fabreze (Big Boy sit-ups and air presses with 6inch hold) 2:10, 4:20, 6:30, 8:40, 10:50
Dying cockroach
Figure 8’s
Have a nice “Hump” day

Announcements:
FB and Slack
Charity blurb for April

T-Claps (Recognition):
Pikachu did EC EC and was the sweeper today holding the PAX together.

Prayer:
Coal Ash uncle passed, Moby’s dad, Shredder, Crab Legs, Durham blast

Way to get after it today men. Should have clocked around 2 miles and broke a sweat. Thanks for letting me lead a great group of HIM. Make HUMP DAY great!

BS Out!

The Path to Nowhere

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YHC posted a pre-blast promising some Easter fun and didn’t want to disappoint. I rolled up at 0445 in time to refuel the Trailblazer and do a little exploring. With a full tank and flag planted, YHC headed out to hide some Easter eggs and see where an oddly placed sidewalk went. After stashing the eggs, it was off for the mystery path. It appeared to run behind the parking lot, but there was only one way to find out. So YHC in an anticlimactic kind of way headed down the trail. This turned out to be a nice wide .25 mile greenway trail that ends just behind Jiffy Lube, perfect for today’s warm up. Today’s workout brought out 16 PAX, with 6 for EC. 4 for the standard EC and 2 EC commuters. Promptly at 0530 YHC found no FNGs and we were off.

EC: Chips, Dahmer, Pablo, Warbucks, Lipstick, 187

Warm Up:
Warm up jog down the path to nowhere. We stopped at the end for:
SSH x20 IC
Mtn climbers x20 IC
Sir Fazio arm circles 10 forward/10 backward

Ran back path and crossed road to doctor’s office parking lot

The Workout:
Partner up for accountability. Bunny Hop Burpees (burpee + 3 bunny hops) around parking lot with lunge walk back to pick up the 6 for those over achievers such as Lucky.

Mosey back to start.

It was at this point that YHC noted a failure as the Q. I put PAX in danger as we crossed the busy Holly Springs road. We should have (and will next time) ran up to the crosswalk and crossed safely. Instead, we had a surprise game of Frogger, that we luckily won.

PAX split into 4 groups of 4 for an egg hunt. Group 1 did indian run to end of lot and retrieved an egg filled with an exercise. PAX held plank until 1st egg was returned and exercise was called. PAX did exercise (AMRAP) while Group 2 retrieved and egg. Multiple PAX jokingly called more Bunny Hop Burpees, so I’ll take it that those were a hit.  This was repeated until all eggs were collected and all exercises were completed.  That jerk the Easter bunny left us the following exercises:
Hand release merkins
Captain Thor
Squats
Jack Webb
Pickle pounders
Plank jacks
Low slow flutter
Side straddle hop
Wide-grip merkins
Burpees
Dan Taylor
V-ups
Jump lunge
Star jump
Shoulder Taps x50 IC

Mary:
Circle up at start for:
LBCs x20 IC
Low slow flutter x20 IC
American hammer x20 IC
Have a nice day

Announcements:
See social media
Dirty Pipes interested in swim meet-up,will connect him to #tri-sprint Slack channel.

Prayer:
Injured PAX
Crablegs drug trial

YHC took us out.

Engagement Party

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YHC arrived at his typical time for EC. No other cars in parking lot, no light vest of Pikachu. YHC thought it was going to be a solo EC today. About 0512 Lipstick and Yogurt pulled in. We 3 started out and picked up Pikachu at the light at 55. Nevertheless a very light EC today at Paradise City where the EC number is typically around 10. When we returned the parking lot still appeared empty buy the numbers picked up as we neared the 0545 start time. One FNG present, disclaimer given, all HC’s present and accounted for, and we were off.

EC: Yogurt, Lipstick, Pikachu, Skidmark

FNG: Steamboat

Warm Up: No thanks, no time.
The Workout: Was this completely different than our usual bootcamp, no. But YHC felt it was different in the targeted area. Pax focused a lot on strengthening their core. Lots of engagements today, even more first dates. The workout was simple in theory. Run for 2 minutes, exercises for 2 minutes, rinse and repeat. Started off in the mosey for 2 minutes then:

Station 1: Plank hold, Chill cut, Right arm up, left arm.

Run for 2 minutes

Station 2: Side glute raise Right, hold and do 10 runner leg drives, Switch to left. Rinse and repeat until 2 minutes up.

I hope you get the idea now.

Station 3: Single leg squats at the wall, Steps ups. Yep for 2 minutes

Station 4: Hold squat and do Side Shuffle right. After 10 do 1 burpee. Then 10 left, 1 burpee. 2 minutes

Station 5. Side plank hold, side plank crunches.

Switched to Indian Runs to get the Pax together. Yep Indian runs for 2 minutes.

Repeat the whole thing again with some variations. Added some arm forward and leg up plank holds. One set of erkins, derkins, and dips.

Q’s goal was to get the pace around 9:00 mm. Final average on Q’s Garmin 8:58 mm

Mary: As if we didn’t do enough core we did some pickle pounders, Peter Parkers, Imperial Walkers, Hillbillies.

Announcements: Nothing new.
T-Claps (Recognition):
Prayer: Spanx Father in Law, Katniss coworkers, crablegs, hopefully no significant damage to the area of some storms last night.