Warm Up: A dozen PAX embraced the suck this morning in the wet parking lot of Womble in 44 degrees. Luckily the rain had stopped and the forecast had changed from a 40% to only a 10% chance for showers. PAX were not deterred and showed up strong, tw0 PAX coming out in search of a Fritter. No new FNGs. Your QIC started promptly at 530 am with a jog around the tennis courts. In the distance, we saw our FIA counterparts and a PAX suggested we ought to join them. Dauber led the PAX up the ramp to the shelter to greet them only to scare them away as they immediately had quick feet and began their run. With a sad heart, Skidmark suggested Dauber must have been a true lady’s man in high school. I believe UTI quickly stopped the psychological analysis and increased the pace back to the parking lot leaving Dauber to reminisce about the good ol’ days. Squat hold for the six. Circled up for the following exercises: 25 SSH (lots of geese noises coming from Q); 10 vegetation grabbers, 10 Sir Fazio Arm circles (F&B); 10 Good am; L&R Static Arm Stretches.
The Workout: Lined up and then circled up with kettlebell in hand and began multiple exercises with little rest in between sets/exercises. The following k-bell exercises were executed in cadence or reps: 25 swings; 15 curls; +10 rut-ros; 10 goblet squats; 10 figure 8s; 10 bus drivers; 10 overhead squats; 10 law mowers (L&R); 10 triceps curls. PAX grabbed k-bells and found a single parking lot stripe for build-a-bears with a man-o-maker addition. One extra k-bell was added to make exercise work. PAX set k-bell down near curb stops and walked back to the start of the right white line. PAX bear crawled to their K-Bell, performed one merkin with k-bell, side-crawled to the left k-bell for an additional Merlin and back bear crawl to the top left side white line; RINSE & REPEAT. On next bear crawl, PAX added a k-bell side lift after merkin. RINSE & REPEAT. On the final bear crawl, PAX added a burpee after merkin, k-bell side lift. Ten more kettle bell side lifts with feet elevated on curb (5R, 5L) we’re executed. After a 10 count and some extra clothing removed, PAX were warmed up for additional kettlebell exercises. These included: 10 goblet Squats; 10 bicep curls, 10 bus drivers, 10 tricep curls, 10 rut-rows, 10 figure 8s, all done in succession without k-bell touching the ground. After a ten count, PAX performed five man-o-makers OYO. PAX John Cusack back to the cars.
Mary: PAX embraced the suck with core exercises on their six, side and chest. Dauber called out 10 count cadences of the following exercises: Low slow flutters, followed by Box-cutters, Homer-to Marge, Left side leg lifts, Superman, Right side leg lifts and back on the six for 25 LBCs (more geese noises coming from PAX) and Capital Alphabet with 26 letters (not 28….Rocky Mt. Public education?). Some yoga stretches (DDawg, Pigeon) thrown in for good measure. Five merkins with last merkin hovering just above the ground for a fast 10 count. Time up.
Announcements: BRR, WB, 2.0 workout at 9 am tomorrow at Womble; U-Turn and Ground Pounder too. Congratulations to the two newest members of the Fritter Foundation: 187 and UTI. Special shout out to UTI who embraced the suck with Breathtaker -well done brother. Stay hydrated this week; nothing new on race day.
Prayer: Friend of LED – their family lost their 9 year boy due to illness; Warbuck’s wife surgery; Moby’s Dad, injuries/sick F3 brothers and their families; UNSPOKEN; prayers for injury-free week prior to our big events coming up. Other prayer requests I had forgotten. (apologies)
A true honor leading you men. Thank you for the opportunity. -Dauber
(EC: 187, Skidmark, UTI)
