21 Pax assembled at the Shakeweight Sauna for the running of the All-Star Race.  The other All-Star race is held in Charlotte in 2-3 weeks and is held at night.  This was undercover and held during early morning hours.

Awesome to have Dynamite back from Minneapolis and also to have Ralphie join us.  Great to see everyone out there.

Did a little over 3.5 miles this morning which was great!

Morning started off with 6 minutes of yoga – plank, elbow plank, table with Wicked left and right legs up.  back stretch, knee stretch, hip flexor stretch, touch toes.

The Thang:

All Star race consisted of 12 laps with a pit stop on each lap.  Pit stop was half way thru each lap.  Each lap approximately 1/3 of a mile.  Most Pax got thru 9-11 laps with some getting thru all 12 laps.  Awesome work!  Great job pushing yourself and encouraging others.

Nascar Challenge – All Star Race

Pax had weights from Sacked full gym package.  Thank you Sacked for the full selection.

  1. Curls x 20 each arm
  2. Tricep Extension x 30
  3. Shoulder Flys x 30
  4. Jack Webb x 30
  5. Squat Curls and Press x 30
  6. Low Slow Flutter with Weights high over chest x 60 single count
  7. Bench Press x 50
  8. Bent Row x 30
  9. Overhead Press x 30
  10. Tbar Merkin x 20 (10 each side)
  11. Curls x 20 each arm
  12. Lunge with twist/weight x 20 each leg

Nascar Challenge Pit Stops

  1. Merkins x 20 (single)
  2. Jump Squats x 20
  3. Carolina Dry Docks x 20
  4. Plank for 30 seconds
  5. Table for 30 seconds
  6. Crab Cakes x 30 (single)
  7. Low Slow Flutter x 50
  8. Freddy Mercury x 50
  9. Turkish Getups x 10 each leg
  10. Imperial Walkers x 20 each leg
  11. Peter Parker x 20 each leg
  12. Parker Peters x 20 each leg

Ended with Monkey Burpees (3 monkey humpers followed by a Burpee) x 15 IC (thanks Wicked).

Wicked American Hammer x 30 IC (regular, slow, hold in the middle, followed by regular and then slow)

COT by Crab Legs – Awesome job!


Sacked is also organizing the 2nd annual F3 Grandfather Mountain camping trip on June 17th-19th.  Will be back early on father’s day.

Word for the day by Dr. Phil.  Thank you!  That was awesome!


PAX: Wilson

QIC: 5/10/16