Month: December 2019 (Page 2 of 11)

Arrived a little early for a short run up and down Main Street to count the light poles from 321 North to UMC.  20 light poles  but we only will use 18  – talk about them later.

Any questions on the title just ask the PAX that was there…….

Pledge

Disclaimer

Welcome Caption Obvious from Greenville, NC

Warm up: told the Pax  no Slaw this morning so we would start with 25 SS, I didn’t start with Burpees but now time for 10 burpees,, finish up with 15 flutter kicks,

Mosey toward North 321 and stop at the corner of Main.

At each light pole on the right stop and do the called exercise

1st 9 poles – 1st pole 1 burpee jack, 2nd 2 burpee jacks, 3rd 3 burpee jacks, 4th 4 burpee jacks,  5th  10 burpee jacks, 6th 4 burpee jacks, 7th 3 burpee jacks, 8th 2 burpee jacks, 9th 1 burpee jack – plank for the 6 (felt i needed to clarify for some on how this was to be done)

2nd 9 poles – the same as above but with jump squats

Take a seat on the UMC building wall on Main – count to 20, left on right, right over left, and air press while marching in cadence. Recover

Mosey across to the bus station and partner up – partner 1 exercise while partner 2 runs a lap around bus pull through.

200 LBCs

300 Apollo Creeds (Thanks Udders)

400 Flutter kicks

Starting at the light pole near the bus station back toward N 321 – same format as listed above but with Merkins. – plank for the 6

Line up on the steps to the court yard between Main and the parking deck for 25 calf raises – recover (a voice from the back – is that all?)

Yep, partner back up again for some frogger bear crawl: partner 1 brawl crawls across main st and back while partner 2 does the listed exercise

100 LBCs

200 Flutter kicks -( modified to lunge walk at some point in place of the bear crawl)

100 LBCs

Indian run back to the Pavilion (Attempted to but i heard Jail break as we rounded the building – WHOPPEE)

A few minutes is left for some merry – Freight took us out with Little baby flutter kicks

Announcements:Convergence tomorrow, Christmas party Jan 4

Prayer request: Dryrub’s M, Whoppee’s daughter facing surgery, the new F3 leadership, and my son Peyton

Thanks to all the Pax that came out this morning!  was an honor to lead!

EZ out!! See you all same time next Friday…….

So what do you do if a q hasn’t posted his BB in over a week and you get no response …. well …

Island started with pledge and slammed 10 burpees on us!!! Next we mosey to turd shack parking lot and partner for Dora with nur , lbc, flutters and another an exercise I think
Went for some dips and derkins and reassemble for 55 …. one merkin and plank jacks? Math was about as spotty as my memory of that day!
Best part was circle up one pax nurs crowd but calls out exercise …. best was last JJ hit everyone with THEIR called exercise
Nur back
And complete

Write up by Calvin ….. sorry Clavin …please advise if I left anyone out ..but  if I left exercises out…. meh!

And all through the Goat, not a creature was stirring, except for the old guys. (Gump was the youngest to post)

WarmUp
SSH IC
Moroccan Night Clubs IC

Dr. Suess on point with flag. PLEDGE.

Mosey to the Bridge
Indian Run – American Hammer Style
Everyone on their six, last PAX does 13 American Hammers with the 40lb Pancake then hands pancake to next PAX and runs to the front of the line. While waiting remaining PAX do flutters, next round: LBCs, next round: Freddy Mercurys

Mosey to the playground
Partner 13s
1st PAX does 12 Partner assisted pull-ups, then 2nd PAX does 1 Squat, then proceed to complete the 13. Afterwards both PAX switch places

Mosey to the trail
Bataan Death March to the parking lot

Run to the mainland end of Goat bridge
Brick-ees and uneven Merkins

Mosey to our cars
Baby Shark Ab Challenge

Announcements
Convergence this Saturday
Christmas Party Jan 4

Prayer Intentions
Family member of Top Hat’s softball team in ICU
Top Hat’s daughter planning to transfer to a closer school
Termite’s mother going to nursing home
Orangeman’s daughters dealing with college
Gump’s neighbor suffering first Christmas without a parent

Name-arama

COT

EOW (End of Workout)

Attendance from Twitter.

Running or Rucking…