Purgatory Backblast
QIC: JuiceBox
Date: 4/7/18
PAX: Resistor, Boomerang, D Day, I beam, Light Brigade, Green Acres, Bam, Kapow, CapriSon, Splash, Ripples
Announcements
Q school next Saturday 4/14 0600, Hanes Park. Give back!
Splash raising money for Lukemia/Lymphoma society, see his tweets and Give back!
Carter High School, Winston-Salem’s school for children with special needs, will be holding their Color Run on April 21st to raise money for their school. Argyle is the head organizer, his son went to Carter before passing. CapriSon’s sister, YHC’s daughter Claire attends there. A big F3 presence would be awesome. Give back!
A PAX of 12 were undetered by the threat of foul weather and posted for a Purgatory work out. After a typical array of warm up exercises the PAX moseyed to the tennis courts where Dora was waiting, and today with her 1/2 sized friend Boots who added a few exercises on the “50.” To keep the dream team of CapriSon and Ripple from finishing 20 minutes before everyone else the PAX was provided a “resting” exercise to do while the 6 completed the task at hand. YHC never has never been accused of underplanning and this little routing lasted a nice long time, during which Q neither really had to think or count, brilliant!
PAX were next instructed to take the high or low road path to the Rock Quarry, no cutting. Of course, YHC was just trying to keep his feet dry. Rocks were selected and a series of arm building exercises commenced. In an attempt to distract from the danger of dropping a rock on one’s head, or worse… YHC provided some tunes. Being (not quite as) cheap (as Burlap,) the PAX had to suffer through Pandora’s selection or “70’s Rock” that leaned heavily towards cheesy love songs… . YHC had planned double the repeato but decided that no JuiceBox work out would really be complete without a little Tabata, so a mosey to the Lido Deck was in order with Pandora finally got it’s act together and provided a little Led Zeppelin.
Tabata proceeded with out incident, but only lasted two rounds and entirely finished off our one hour workout despite my suggestions that today would be good for going an extra 15 minutes. The PAX returned to the parking lot for Name – O and the COT.
The Thang-
Warm up
Side straddle hop x 25 in cadence
Imperial walkers x 20 in cadence
Hillbilly x 20 in cadence
Running with scissors x 20 in cadence
Abe Vigoda x 5 or so, too fast
Whirly with a clap x 20 in cadence
Overhead claps x 20 in cadence
Seal claps x 20 in cadence
Mosey to the tennis courts
DORA and Boots .5, 1, 1.5, 2, 2.5, 3 at tennis courts with running line touches
50 Burpees, plank for the 6
100 Merkins, Al Gore
150 WWII situps, Reverse plank
200 Plank jacks, side straddle hop
250 LBC, body destroyers
300 Overhead claps, complete OHC with others
Mosey to Rock Pile
Curls (all of these, 25,15)
Overhead press
Skull crushers
Bent over rows
Lying overhead raise
Lying chest raise
Lido deck Tabata- 20 seconds on 10 off 2 rounds
Dips
Box jumps
Carolina Dry Docks
Alternating lunges
Derkins
Step ups
