BnW 9.4
QIC: Burns
Date: 9.4.24
PAX: BAM, Bluto, Interference, Turnover, Triple Lindy, Head Hunter, former FNG Bolt, Manscape, Starfish, Sassy, Burns
Wonderfully cool temps this morning. YHC got in a nice brisk EC run with Turnover – the standard topics of conversation were covered…football, fantasy football, our football teams, and running. BAM & Bluto were out on a EC ruck as well. Arrived back to the parking lot with a few moments to spare to find a growing crowd and a FNG. Tunes were queued, mission statement and core principles were recited, and away we went.
WoR – standard fare. SSH, Hillbilly, Abes, Whirlies, Michael Phelps. Warm-up lap around the parking lot & entrance island.
The thang, part 1: BLORA. (Because KBORA doesn’t sound as good) Partner one does excercises while partner two runs the aforementioned warm-up lap, then flapjack and accumulate reps of
- 100 KB Swings
- 200 Curls
- 300 Chest Press
HOLY SMOKES that’ll crush the arms. Wow.
The thang, part 2: Take your weights to the sideline of the tennis courts. Do 10 of the called exercise and run to the first sideline and back, then double it to 20 reps and the far sideline of the 2nd court. Plank for the six
- Bent over row
- Reverse lunge
- Calf raise
- Low flutter
- Skull crusher
- Side lunge
- Glute bridge (weighted prom dates!!)
- WWII
Return to the launch circle for Mary – I think we did American hammers, lbcs, cobra crunches, mountain climbers, alternating shoulder touches, and muttons L & R. I may have forgotten one.
Lots of sweat angels despite the cooler temps. Great effort by everyone, including former FNG Bolt. The pax fka Wayne Patterson is an Olympic-caliber sprinter who graduated from Mt Tabor and currently works as a fitness instructor at the YMCA and a track coach at his alma mater. The dude is absolutely shredded and wasn’t phased by any piece of the beatdown. YHC was spittballing with “Fountains” or “Stacy’s Mom” to play off our FNGs hospital name, but in the end we were a generous bunch and settled on Bolt. Badass name. Sounded like some good chatter amongst those chattering, but YHC was positioned too close to the speaker to hear it.
CoT – Samaritan Ministries Sam & Eggs fundraiser coming up, see Frostbite for info. Trail cleanup day at Crossnore on Saturday, see Wobegon for info. No new prayer requests were shared, YHC took us out.
Thanks for the keys, Transcript! You were missed this morning, hope to see you soon brother.
