Hope all you fat turkeys had a beautiful Thanksgiving Holiday with family & friends! If you were at an AO this morning than shame on you. I can talk shit cause this happens to be the day that I showed up.
Back by popular demand…Welcome Back Kotter aka Sledge, lol. It was good to see you today. Your M is right, you need to get up of your ars and show her who the Boss is. Good work!
Hermie, you have been back with steady commitment, thank you and good work!
We break from Gashouse and go circle up. My arthritis in my left hand is killing me, so we improvise.
Legs set 1: 50/10 Rinse & Repeat after 1 minute rest
High knees, butt kicks, squats w/kettle, lunges, gorilla squats, sidle straddle hop, single leg Romanian deadlift w/wo kettle,
Abs set 2: 50/10 Rinse & Repeat after 1 minute rest
Baby makers, crunches, rev. crunches, wall sits, star crunches, flutter kicks, jack knifes, laying windshield wipers.
More core set 3: 50/10 Rinse & Repeat after 1 minute rest
Squat shadow boxing, alternating upper cuts, alt. overhead punches, overhead press, Superman pushups, mountain climbers.
See you Monday at the Sandlot
Day: December 4, 2021
EC Run around Big D with 6 fast guys. Some got 3.5, some got 4. Nice work. Slaw was, wait Slaw’s not here. SA was, wait SA’s not here. You hate to see it!
We will roll with the 8 that showed on a chilly but beautiful morning.
Warmup SSH x 20 IC, Right over Left, Left over Right, Plank Stretches Wojo does but I don’t know the name, Hillbillies x 10 IC, Low Slow Squats x 10 IC
Pledge
Mosey to Town Square in front of the Court House doing 5 CDD’s at each turn.
Let’s spread some Christmas cheer with the 12 days of Christmas! On the first day of Christmas my true love brought to me…
1 Lap around the Town Square
2 Diamond Merkins IC
3 Imperial Walkers IC
4 Goofballs IC
5 Burpees OYO
6 Low Slow Squats IC
7 Merkins IC
8 Dying Cockroaches IC
9 Little Baby Flutter Crunches IC
10 Big Boy Sit Ups (single count)
11 Mountain Climbers IC
12 CDD’s IC
Start with 1, then 2 and 1, then 3 and 2 and 1 etc. all the way to 12, just like the song! I think we skipped from 10 to 12 for time but everyone pushed hard.
Staircase Triple Nickel
5 Merkins, over the steep Stairs at the old Court House building, 5 LBC’s x 5
Slow mosey back to the flag.
Announcements:
Christmas Party sign up
Vote in the F3 Gastonia Awards several mentioned they were voting for whoever Frank is! I don’t know.
Prayer Requests:
PIzza Man’s Grandma
Wojo and his M expecting a baby soon
Everyone who may have a hard time during the holidays with grief, stress and sadness
Gumby’s mom
Broke’s mom
Blart’s M’s cousin
Bedpan
Sparky’s family
*NMM Thanks for the guys who showed up. During the 12 Days routine, Pizza Man helped me remember what day and exercise it was after each lap since he was fresh. He said he used the lap to recover while I think most of us had to try to recover during the exercise. Broke wore his hat like a Christmas Gnome. Gumby was chasing squirrels all morning. Wirenut likes to attack a burpee when he does one and he likes to call out Pax with bad Merkin form, whomever that might be! Purple Haze decided he would do a small version of a trail run but recovered quickly. Blart and Gavel were mostly quiet or couldn’t get a word in as the mumblechatter was constant even with the KOM at Folsom. The word I had after the workout was during the holiday season with everyone being busy to try to be the one that helps make things better wherever you go. Look for ways to find peace and to help bring peace and joy wherever you can. I need to follow that advice myself!