It was a dandy little Tuesday morning, well, as far as Tuesday mornings go. YHC arrived in time to get set-up to find a good amount of pax awaiting in the parking lot. Always an encouraging sign, and T-claps to TPS for continuing the #tryanewAO campaign in visible fashion on “the” Twitter. We welcomed a visitor from Carterico country (Pocahontas), his FNG from Taylorsville (Egg Salad), and Bird’s Nest fresh off the DL (although he did look tanner – but that’s none of my business)

YHC was eager to get going this morning, but with the pleasant surprise of an FNG, he recited the welcome, the mission statement, and of course the disclaimer. Before the words were out of his mouth, Q was off on a “mosey”

Warm-a-rama

  • Fast mosey down Hamilton to Sunset
    • SSH x 25 IC
    • Windmills x 15 IC
  • Carioca, A-skip, High – knees, Butt kicks up Sunset to the front of the school
  • Lunging Sun Gods up the ramp to the basketball court

The Thang

To the tune of Rock Steady, the pax were instructed to go to a station individually and perform the labeled exercise for 30 seconds and promptly move to the next exercise within 5 seconds. Exercises either used a resistance band, med ball, jump rope, or other apparatuses.

Part 1

  • XC SKIER
  • BICEP CURL
  • CHEST PRESS
  • MERKIN
  • BACK ROW
  • SHOULDER PRESS
  • CAROLINA DRY DOCK
  • MED BALL DUNK
  • JUMP ROPE
  • MED BALL DUNK
  • JUMP ROPE
  • LAT/STRAIGHT ARM PULL DOWN
  • COMBAT ROPE

     

  • ARNOLD

     

  • BURPEE

     

  • TRICEP PUSH DOWN

     

  • TRICEP EXTENSION

     

  • TRICEP KICK BACK

     

  • DIAMOND MERKIN

     

  • AMERICAN HAMMER W/ MED BALL

     

  • AB DOLLY

     

  • RESISTANCE CRUNCH

Part 2

Partner up, grab a resistance band, and head to the hilly driveway leading to Cornwallis

Partner A – Arnold (with resistance band) (bicep curl, squat and press)

Partner B – Sprint up the hill, mosey back and relieve partner

Part 3 – Burpee Ball each way. Single, Double, Triple, with a mixture of extra merkins involved.

Mary

  • Knees to Chest x 20 SC
    • Hello Dolly x 20 SC
  • Intermediate Crunch x 20 SC
  • 45º toe touches x 20 IC
  • 90º toe touches x 20 IC
    • Right elbow to left knee x 15 IC
    • Left elbow to right knee x 15 IC
  • Homer to Marge x 20 SC
    • Reverse Crunch (roll knees to forehead) x 15 SC
    • Marge to Heaven SC

#Moleskin

  • Great work by all men
  • Fenceline and Carterico continue their exchange program
  • Good to have Bird’s Nest healthy and back with us
  • Welcome back Kotters to Neese’s
  • Return of the Mack – Man Eater’s “jam”
  • Carterico has the best F3 gear/shirts

Announcements

  • Spartan Race – September – See TPS
  • “Murph” Wicked is going to be out 2 weeks – Mother Fracker or TPS tentatively this week, Beaver pressured into following week – standby
  • 3rd F following – Caribou Coffee

COT

  • Much thanks to Slum Lord for taking us out with a message of ‘appreciation of life’

Great pleasure to lead these men Tuesday mornings. YHC appreciates the continued support.

Aye!

~ Big Mitt

PAX: Big Mitt

QIC: 07/19/16