Author: CPAP

Warm up:

Started with a mosey around the parking lot. Stopped for the typical warm up…side straddle hops, Imperial Walkers, Mt. Climbers, and some stretching.

The Thang: 

Dora 1-2-3

100 Mericans

200 Squats

300 LBC’s

Mosey to the Elementary school

21, 14,7, 7, 14, 21

21 Kaitlyn Clarks (AKA Bobby Hurleys) (Just today), 21 Big Boys, 21 CDD’s

Run a lap

Rinse and Repeat at 14, and 7 – run a lap after each set

Then 7 Mericans, 7 Dips, 7 Plank Jacks

Rinse and repeat at 14 and 7 – runa lap after each set

Run back to the Middle school

Finished with Jack Webbs

COT and Namarama

CPAP posted F3 Lutz, F3 Suncoast region, Thursday am

CPAP posted in Charleston, SC AO – The Bridge

CPAP posted down range in Birmingham, AL – The Hills AO on Wednesday am

CPAP posted at AO Hurricanrana in Durham NC.

21 PAX showed up for the Tequila Sunrise. No FNG’s. A few late stragglers but started on time. No sign of pool boy (AKA: Orangeman)

Warm up: Pledge first. There was a coupon passed around for some curls while the PAX warmed up. SSH, Weed Pickers, Abe Vigodas, Arm Circles, Hillbillies, and threw in some some stretching.

Mosey to the playground for some pull ups and some Merkins for some additional warm ups. Then ran to the Tennis courts…bringing the coupon of course.

The Thang – Field of Dreams

7 Elbow Plank jacks at each of the 4 bases

14 Big Boy Sit ups with 2-4 Hammers at each base

21 Lieutenant Dans at each base

28 SSH at each base

21 Merkins at each base

14 CDD’s at each base

7 Burpees when we got back to the AO to finish the sequence…along with the coupon of course.

Good job men…was an honor to lead.

2 PAX decided to brave the post Taylor Swift hangover game and the 60 degree drizzle this morning.  The number was 29 today due to my weinke from January 29th…in which I called out sick. We did play Taylor Swift music during the workout due to KC winning the SB. (Would have been Usher if SF would have won) Freon seemed pleased with the swifty song selection…I assume a closet swifty…your secret is safe here Freon amongst the brethren.

Warm up: Ran over to the elementary school to warm up . 20 SSH, 10 Weed pickers, 10 Abe Vagodas, 20 Mtn Climbers

The Thang:

29 Squats, 29 Merkins, 29 Big Boys, 29 Tricep Dips, 29 SSH, run a lap

29 Mary Catherines, 29 Incline Mercs, 29 CDDs, 29 Calf Raises, run a lap

29 Lunges, 29 Diamond Merc, @9 W’s, 29 seal claps, 1 min plank, run a lap

29 step ups, 29 delice mercs, 29 LBC’s, 29 Over head claps, 29 MTN Climbers, run a lap

Finished with 10 Bobby Hurleys, 10 plank jacks, 10 Flutter kicks, 10 Imperial Walkers, 10 morrocan night clubs, and 1 min wall sit.

COT

Mt Hollywood Cardboard Christmas / 12 ish days of Christmas. YHC filled in for Hey  Y’all.  Mayor did not get the memo and was very disappointed that plan B (CPAP) was there to lead. Warm up consisted of the usual SSH, Imperial walkers, Abe bagodas. We ran over to the elementary school to do some additional warm up in 12’s.  Each PAX held plank while each did 12 Mericans. Run a lap. Then each PAX held a squat while each went 1 at a time and did 12 air squats. Run a lap. Then each PAX held balls to the wall while each did 12 LBC’s. Ran back to the Middle School for some 12 days of Christmas. We did not make it through all 12 days of Christmas but was each exercise was in multiples of 10. Once we finished each set, we ran a lap. Christmas music was played but had some sultry mix and did not make eye contact during those tunes. There was an alleged sighting of termite. Police showed up at the end of COT asking of any suspicious activity for some reason. Good work men, was a privilege to lead.