Happy Belated Independence Day!
Date: 7.4.19
**I opened up Word to type out this morning’s BB from WIB, and realized I hadn’t yet completed or posted the BB from two weeks ago. #Cobains, #cobains, and more #cobains
F3 PAX: $5 Footlong, Van Gogh, Turnover, Burns, Spicoli, H.O.G., Greenspan, Mongoose, Zima, Undertow, Green Acres (War DADDY), The Vig, The Rake, Cheesesteak, Lace, Drama Queen, D Day, Fender, Boo Boo, Burlap, Geppetto, Gucci, Sgt Shultz, Posthole, Interference, Touch-me-not, LaZBoy, Lamp Chop, Red Eye,
FiA PAX: Tritangle, Honeydew, Scoot, Turquoise, Yogi, Dane, Socket, Whip, Chutney, Bon Jovi, Fleece
I arrived around 0640 with my M and dog.0 to set out weinkes for my portion of the workout, and a handful of pax were already through with a Murph or 10K or other EC opportunities beforehand. After coming back from a short warm-up loop, more had assembled in a middle school dance-style conglomeration of F3 pax in the overflow parking, and FiA pax in the main parking lot. Eventually the two groups merged, pleasantries were exchanged, fists were bumped, dogs were pet, and warm-o-rama was set to begin
10 minutes of Yoga (Tritangle)
Sunflowers
shoulder stretches
Windmills or Abe Vigoda
Star to Goddess in high heels (sumo squat with calf raises)
Sun-salutations – lunge and hamstring stretch
Sun-salutation and Warrior 1 & 2
Continued W-o-R (Honeydew)
10 SSH (jumping jacks???) and a light mosey around the pavilion loop
10 SSH, butt kickers around the loop
10 SSH, power skip around the loop
10 SSH
Four Corners (Burns)
Mosey from the pavilion to the old softball field to find 4 weinkes, each with an ab, leg, and arm exercise on it.
Heels to Heaven Plank Jack Crunchy Frog American Hammer
Jump Squat Calf Raise Pistol Squat Fire Hydrant
Merkin Ranger Merkin Diamond Merkin Wide Merkin
The plan was to do abs, abs legs, abs legs merkins in a rotation through the four stations. Time constraints led to an Omaha to just the merkins on the last time through.
Birthday Celebration (Turnover)
For America’s 243rd birthday, Turnover led us through some deconstructed burpee suicides (?) in the bus lot that gave us a total of 243 reps.
Light post 1 – 20 squats
Light post 2 – 20 cobra humpers/in-n-outs
Light post 3 – 20 merkins
Light post 4 – 20 jump squats
Sprint (mosey/barely put one foot in front of the other) back to start and do 1 burpee
Repeato x3
Mary (Turnover)
Freddie Mercs, American Hammers, Ski Abs until time was called.
NMM
We were joined by 4 FNGs.
Allison Lahm – LaZBoy’s M. She quickly became Ottoman with no complaints.
Spencer Brown – Friend of $5 Footlong. Recently moved to Winston. Appraiser of hotels for a commercial real estate firm. Now known as Blacklight
Jen – Footlong’s fiancée. Duke nursing school grad, former soccer player. Quiznos, due to her future husband
Sunny – A member of $5 Footlong & Quizno’s small group. PA at Baptist in pulmonary care, Pulmonary.
Announcements
Offsides needs Tuna 200 runners
Sgt Shultz & Touch-me-not leading mission trips.
Prayers for our country’s leadership & thankfulness for the group.
