Down at the Beach Club at B&W

Down at the Beach Club at B&W

QIC: Sassy

Date: 11/8/2017

PAX: Boomerang, Tuco, Bluto, Interference, Cobra, Resistor, Lace, Sassy

YHC awoke to hearing the wind whistling outside and knew it was time to find some more clothing outside of what was pre-planned the night before. Sure enough, when YHC arrived, there was a nip in the air with nice ocean breezes as 8 PAX traveled to the beach. Being from Eastern NC, YHC is in the 0.00001% of the population that considers shagging a dance move…all of the songs this morning provided the PAX the opportunity to shag, but none obliged. That may partly be due to the fact that the speaker was not turned up loud enough; but hey, enough about that, let’s get to the beatdown:

Warm-o-Rama
Copperhead Squats x10 IC
Plank Jacks x15 IC
Arm Swirlys F & B x10 IC
Side Lunge Side Kick x10 IC each leg
Whirly with the clap x15 IC

Mosey around circle

The Thang
Do each exercise rotation and repeato. The original plan was to do all of these 3 times but YHC Omaha’ed in the 1st rotation to only do everything twice. Everything was done x5 OYO each arm unless otherwise noted.

Rotation #1
Arm Swings
Squat Reach
Windmill
Clean Squat Press

Mosey around circle

Rotation #2
Overhead Lunge
Row
Chest Press
Single Leg Deadlift

Mosey around circle

Rotation #3
Sumo Deadlift High Pull x10
Side Lunge
WWI Sit-Up Press x10
Curl Press Extension

Mosey around circle

Rotation #4
Step-ups with KB x10 each leg
Dips x10
Derkins x10
Figure 8’s x10

Mosey around circle

Mary
American Hammer x20 IC
LBC x15 IC

Fin!

Announcements
Upcoming races (Richmond, Mistletoe, etc.)

Forgot to mention in COT, Hoptoberfest is hosting the Beer Run on 11/19. All PAX are welcome to partake.

Prayer Requests
The PAX & M runners doing the Richmond Full & Half Marathon

Boomerang’s assistant’s husband is a diabetic and having surgery to have half his big toe removed after a bone infection.

Fingers’ brother-in-law had a heart attack last weekend, continued prayers for him.

NMM
Thank you guys for the support and encouragement this morning, it was greatly appreciated. YHC had inspiration from a KB workout put together by a member of the F3 ENC PAX and did a variation of this workout with Gazelle about a month ago. I tweaked it this morning to add more whistle and less bell in it. All in all, YHC’s legs indicate the beatdown was sufficient.

Not much MC this morning, seemed the playlist was at least bearable to most. YHC even heard the comment that at least it wasn’t prom night or death metal so YHC considers that a success.

Always nice to see faces that I don’t see much on the Clemmons side of town. It was a pleasure to get to work out with Interference, Lace, and Resistor…not sure if I have been at a workout with the latter two before this morning. The last time YHC tried to keep up with Interference at B&W, it ended with YHC making the 2nd turn on the circle and Interference basically cruising to the finish…#notafasthole

There were a couple Q fails on demonstrations, thankfully this group of PAX had low expectations and made up their own exercises to complement the gibberish YHC provided them.

Bluto is running the Richmond Half this weekend, so he deservedly took a lap or two to stay loose. Stay healthy, man!

Cobra was pleased that there was a Q. YHC woulda probably skipped out on #3rdF later this evening with him had the alarm not gone off this morning for fear of personal safety.

Tuco apparently took some time off post –Bourbon Chase, but seemed to be fresh and running with the #fastholes towards the end…actually, that was everyone except YHC, who was worn out.

Boomerang has his typical demolishing of a workout and never seems to get tired, ever. Energizer bunny-like out there.

YHC still has the goal of running the BRR next September. Got down to a 9:30/mile pace over the weekend in the Mission 5k, which is at least a 2:00/mile drop from early-September. I’m thankful to the PAX for pushing, encouraging, and celebrating with me along my journey to get faster and stronger. There’s a still a lot of work left to do, but I’m closer now than I was two months ago and your push has almost everything to do with it. Thank you, men.

Playlist
Danglin’ on a String – General Johnson & The Chairmen of the Board
Give Me Just a Little More Time – General Johnson & The Chairmen of the Board
39-21-40 Shape – General Johnson & The Chairmen of the Board
I Love Beach Music – The Embers
Everything’s Tuesday – General Johnson & The Chairmen of the Board
Baby I Need Your Loving – The Four Tops
You’re More Than a Number in My Little Red Book – The Drifters
Party Time Man – The Catalinas
I’d Rather Be in Carolina – General Johnson & The Chairmen of the Board
Standing in the Shadows of Love – The Four Tops
Carolina Girls – General Johnson & The Chairmen of the Board
Hold Back the Night – The Trammps
Same Old Song – The Four Tops
I Can’t Help Myself (Sugar Pie Honey Bunch) – The Four Tops