Mild Discomfort at Impossible Situation
Q: D-Day
December 22nd, 2018
8 Pax: Doubtfire, Drip, Cheesesteak, Root Canal(WD), Lambchop(WB), Spicoli, Mutton,Warm-o-Rama:
Warm-o-Rama:
- SSH x 20
- Imperial Walkers x 21
- Abe Vagoda x 5
- Arm Swirly Things x 20 F then B
- Copperhead Squats x 20
The Thang:
Mosey to the base of the Intimidator
- 5 Burpies
- Backwards run to First intersection, Carolina Ave
- 15 WW2 sit ups
- Run to second intersection, Glade View Ct
- 15 Alternating shoulder touches each side
- Backwards run to third intersection, Jersey Ave
- 15 American hammer
- Run to the triangle at Glade St
- 15 Merkins and plank for 6
- Return down the hill same stops same exercise but no backwards run.
Mosey to track
Reverse Peleton one lap
At the benches by the tennis shop
9 Layer Dip; Upper body, lower body, abs
- Dips x 10
- Right Leg Step Ups x 10
- LBC x 10
- Derkins x 10
- Left Leg Step Ups x 10
- Low Flutter x 10
- Erkins x 10
- Box Jumps x 10
- Box Cutter x 10
- Repeat but x 15
Reverse Peleton one lap
Mosey to tennis court wall
- Peoples Chair w/ 50 Jack Reachers OYO
- Bearcrawl across run back
- Peoples Chair w/ 50 Seal Claps OYO
- Bearcrawl across run back
- Peoples Chair w/ 50 Overhead Claps OYO
- Bearcrawl across run back
- One minute Peoples Chair
- Balls to the Wall as long as you can
- Repeat once regular, second repeat only 25 count and no
Since the court was drier than the parking lot we stayed for Mary
Mary:
In the round Led by each pax in turn
- LBC
- Penguin Crunch first outside touch then inside
- Dead Cockroach
- Hold Bridge then Right leg up, regular, Left leg up
- Low flutter
- Mutton Crunch both sides
- Side Plank crunch / Nolan Ryan? I think
- Pulse ups, Like Heals to Heaven but the legs never come down just lifting the hips and legs straight up
Mosey back to parking lot for CoT
Announcements:
Christmas Season workouts info is at https://www.f3winstonsalem.com/f3/christmas-workouts/
YHC has Q of DashPaxRuckers tomorrow 12/23 morning watch Twitter for the starting location.
Peidmont Land Conservancy 5k put on by Wobegon was last Sunday afternoon, Great location good fun. Good cause Spicoli Highly recommends you sign up next year. Wiggles won the whole thing, and Hoptoberfest got first in age group.
Yoga and Brew at Foothills tasting room at 11 on Saturdays. $10 yoga and beer
Prayer Requests:
No specific ones, but safe travels for those traveling over the holidays and safe and happy holidays to all.
Check in on Pax, neighbors, family, and friends that you might not have seen in a while remember that the holidays are not always a good time for everyone.
NMM:
There was lots of good mumble chatter, but I am not recalling anything specific.
The most impressive feat was Cheesesteak performing what Spicoli named the Canadian balls to the wall. Facing away from the wall and spending most of the time in a freestanding handstand.
Happy Holidays everyone and thanks for the keys Palin I hid them by the curved wall by the tennis courts under a rock in the mud.
D-Day
