- When: 07/31/18
- Workout Style: Boot camp
- QIC: Holiday Mansion
- PAX: BlueCross,Gobbler,Wilson
- AO: Anchor Ball, Back Blasts, Morehead City, Rotary Park
YHC was thrilled to wake up early with no rain drops in the gutters this morning. I arrived early to see Gobbler and Wilson in their trucks and awaiting the beat down. I circled around to see what larges rain puddles to avoid and conferred with the real F3 Puddles on doing warmarama together with the QAR boys. Once Bluecross showed up we began to mosey and the mission statement and disclaimer were given in route to the tree of life. At the tree, YHC and Puddles alternated calling out the exercises which included: SSH x 20 IC, leg stretches x 30 ct each leg, Imperial walkers x 10 IC, mountain climbers x 10 IC, cotton pickers x 10 IC and finally LSF x 10 IC. After 18 months in F3 I can say I’ve never done low slow flutters in warmarama, good call Puddles. Once warm we headed back to the big rock lot for the thang.
The Thang: Partner up for a lazy man’s dora. First exercise is the Merkin. Partner A does 10 merkins while partner B holds the plank, they swap back and forth doing 10 merkins at a time, never leaving the merkin or plank position until each has done 50 merkins for a total of 100. Partners then mosey around the 3rd light pole as a pair and back for round two. Round 2 was a total of 200 LBC’s single count doing 50 at a time while opposite partner holds a protractor 6 degree. Partners run the loop together again and back for round 3. Round 3 was 300 squats with each partner doing 50 while the other partner holds the Al Gore position until each partner finished 150 squats each.for a total of 300. Run the loop again together and to the big rock wall to begin the descent. Partner A takes to the peoples chair while doing air presses while partner b runs the loop. This continued until 200 air presses were finished. Everyone ran the loop again. Finally back to 100 count where we did plank jacks while opposite partner held a plank position, total of 50 plank jacks each or 100 total.
Now to the picnic shelters: Dips x 20 sc, step ups x 20 IC, Erkins x 15 SC, and derkins x 15 sc. Rinse and repeat with each PAX member calling out a different exercise this time. Once finished it was some time for planking. Erkin plank position for a 10ct, low erkins plank for a 10ct, to the ground for standard plank for a 10, followed by low plank for a 10., finally derkins plank for a 10 followed by low derkin plank for a 10 count.
Mosey to flag for Mary.
American hammer x 25 IC, dying cockroach x 25 IC and lastly Protractor for 90, 45, and 6 degrees.
Announcement for various Wednesday workouts and 3rd F tomorrow at 12:15. Prayers for Dan Carr and a coworker of Blue Cross with cancer in the family. YHC took us out in prayer.
As always it was a pleasure to lead. While we may have been low on numbers today, we were strong on effort. It is great to see the evolution Wilson has made and the effort and progress being made by Gobbler. Blue continues to inspire me to push harder and get better. Thanks guys.
SYITG: Holiday Mansion
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