U-turn
Warm Up:SSH, IW, Hillbillies, Frankenstein kicks
The Workout: Standard 5 mile loop
Mary: coffee
Announcements: its raining
Prayer: Full House ran 5 miles. Warbucks took it out.
Posts
12 Days of Christmas, Foxworthy Style
EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt
Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly
PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning
Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.
The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).
12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)
No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts
Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.
Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.
Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.
Shootin’ starz
Warm Up:17 gathered for brisk 32 n they were ready 4 ‘my friends’ Q.. I had few things on my ‘winkie’, adjusted according to pax
The Workout: We ran @ 457 yards- few cars were coming to bus entrance for SSH, and 5 burpee oyo- enough warning- groups of 3, YHC had counted 15 but we had 2 more oops.. I was excited for hill the yhc had ran few times with yellow card and it was nice n steady 1.2 mile- we stopped at ‘off Disney ‘ property and bottom of the hill and knocked out 50 merkins aka (mucho Cheeto) and planked while waiting on the 6th-
start w/ 2 man Indian run and stopping every 463 meters for low slow/lbc- more merkins- jump squats/star jumps- passed a lonely runner and was asked 2 joined the brothers of gloom, but he could not handle the sauce we were cooking..
indian run failed since our Indian ‘motor boatin’ Got left but we did not know until we reached the beautiful manicured spa n Pool. Feel like Indian run is better accountability tool- pushes you- instead of just running-
jump squats while waited n called 11’s – squat on one side and Turkish get ups- again the parking lot was about 257 meters- saw bunch of accountability amongst the pax- proud of few new ones and believing and trusting F-3.
557 we realized we were missing ‘motorboatin’.. chips takes off since he was winded/ tired in order 2 find him and rest of us start our Indian run back to flag- yhc follows the tennis star n Brazilian meat lover- while rest get back 2 make sure all pax were accounted for and emeril had called out burpees- thx
naked mole skin- we push each other and yhc really enjoys how all the guys do not think they can but all of a sudden they do things just a tad bit more during workout-work/ family life.. we learn from our mistakes and share so others do not fail-
Mary: homer 2 merge/ Superman / Carolina dry docks/ boat canoe in hone of my boy blue
Announcements: CSAUP/ slack/ Christmas party/ wrightsville
Prayer: crab legs/ DD’s M and dad/ sausage party/ selling house –
yhc/ emeril has Q at ambassador on 12/15- should be fun- always fun
make it A gr8 day-
chips/emeril/ peeping Tom/ M4L/ dumbo/ 187/ Pac man/ sharipova/ motorboatin/ DD/ warbucks/ doc/ full house/ wiggly/ trickle (when did he trickle in)/ lab rat.. saw shootin starz n birds chirping n the cold gloom only at Disney.. honor and always fun to lead- we covered over 3.1 miles
ATMs at the Bank
It was great to see 11 PAX on this sub freezing but dry morning. A few even came up from FV to see what Purple Cobra is all about!
Warm Up: The new usual lap, dodging the Xmas trees, around the AO and up the Cobra Sunrise Strava segment and back to the flag for the following:
Monkey Humpers ICx15
Imperial Walkers ICx15
Hillbillies ICx15
Frankenstein Kicks ICx15
The Workout: We started by moseying over to the Wall behind the Dollar Tree/General/Whatever store. At the wall we partnered up.
Partner 1: BTTW
Partner 2: WWIIs x15
switch and then changed the ab exercise to Boat Canoes followed by LBCs
Mosey to PNC bank lot next door. Since we were at the bank we did ATMs
10 Alternating Shoulder Tap Merkins
10 Tempo Merkins
10 Merkins
followed by a lap around the bank and through the ATM line. Repeat x3
Mosey back over to the front lot of Dollar store where we did Ascending Curb Crawl
BC to otherside 1 Derkin, BC back 2 Derkins, at 4 Derkins we modified to lunges and went up to 13 Derkins with a few PAX going to 15!
Mosey back to the flag.
Mary: Pickle Pounders ICx15, Box Cutters ICx15, Turkish Gettups OYOx10
Announcements: CSAUP is THIS Saturday
Prayer: A lot of prayers went out today with several PAX having been injured with long roads to recovery ahead. Lipstick took us out.
Shake It Off
EC: Nemo, Dawgpound
Warm Up:
Quick lap around the parking lot
Circle Up:
Side Straddle Hop
Imperial Walkers
Hillbillies
Good Morning
The Workout:
Kettlebell Pyramid:
3 Turkish Getups Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 10 Lunges with Press Each Arm; 15 Overhead Squat; 20 Swings; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; 15 Overhead Squat; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; 5 Lunges with Press Each Arm; Sprint
3 Turkish Getups Each Arm; 5 Man O Makers; Sprint
3 Turkish Getups Each Arm; Sprint
Mary:
No Time for Mary today. We had a lot to do
Announcements:
CSAUP December 15th. Going to be Epic
Clothes Donation for Healing Transitions
Each Pax Member should try to go to Healing Transitions/Arena once a month
Prayer:
Pablo’s Mom
Brexit’s Friend Dave in Michigan
Disney ’55’
In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.
QIC: The Natural
PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.
Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.
Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…
Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.
COT: Dead Bolt took us out with prayers for healing and struggles.