We knew it was coming….winter temps and oh yeah, election day. Cold and rainy are the conditions in which this AO was founded. Today, we put in for a special order, hold the rain. Our request was honored and a dozen pax surrounded the shovel flag ready to get it on. We had a new guy post, although he’s a #natville veteran, the group welcomed Bedbug with open arms (and immediately took volunteers to be Bed Bug’s Snookie for the day)

Once that settled down we went for a little mosey up to Cornwalis, back to Hamilton and up to the basketball court for the Warm-a-rama/Thang. YHC isn’t sure when one ended and the other began. Nonetheless, pax were given a resistance band, asked to clip into the fence and get ready


  • SSH x 20 IC
  • Copperhead Squats x 15 IC
  • Plank
    • 6 inches
    • Bridge
    • Hips Down
  • String Ripper
    • 6 inches
    • Bridge
    • Hips Down
  • Sun Gods x 15 (Forward and Reverse) (With Resistance Bands)

The Thang

Section 1 – Basketball Court – Band work – AFAP

  • Single Arm Chest Press/Punch
  • Double Arm Chest Press/Punch
  • 20 Merkins
  • Line Jumps – Front-to-back
    • 3 burpees
  • Line Jumps – Side-to-Side
    • 3 Burpees
  • Back Rows
  • Eye Level Rows

Section 2 – Mosey to the Front of the School

  • Single Arm Bicep Curl
  • Double Arm Bicep Curl
  • Single Arm Shoulder Press
  • Double Arm Shoulder Press
  • Single Arm Overhead Tricep Extension
  • Double Arm Overhead Tricep Extension

Section 3 – Mosey to the Top of the School (by the stairs) 

Work on Posted list of Exercises until time expires

  • Pole Climb, Man Dips, Pull-ups, Burpees, Merkins, Dips, Squats, Combat Rope, Jump Rope
  • Rotator Cuff work
    • Internal/External rotation with bands

Section 4 – Return to Basketball Court

  • Single Arm Bicep Curl – Double Arm Bicep Curl
    • 15 Merkins
    • 5 Diamond Merkins
  • Single Arm Shoulder Press – Double Arm Shoulder Press
    • 15 Carolina Dry Docks
    • 5 Diamond Merkins
  • Single Arm Overhead Tricep Extension – Double Arm Overhead Tricep Extension
    • 10 Diamond Merkins


  • Single, Double, Triple, Double, Single Burpees per round of med ball passing


  • Set 1
    • LBC x 20 IC
    • Knees-to-Chest x 15 IC
    • Hello Dolly x 15 IC
  • Set 2
    • Intermediate Crunch (feet hooked in fence)
    • 45º toe touches – (feet anchored by fence)
  • Set 3
    • Homer-to-Marge
    • Reverse Crunch
    • Marge-to-Heaven


  • Welcome to Bedbug, hope you enjoyed it and will become a semi-regular. We understand Snookie will miss you from time to time.
  • Butt Fumble joins the rank of J-Love – resistance bands that you two can’t resist breaking. #muyfuerte
  • Good conversations took place today since we weren’t sucking wind. Ooooohs/Ahhhhhs/DeepBurns only last so long. YHC assumes they were good conversations, he wasn’t part of them, but they looked entertained. #stargazers
  • T-claps to the teachers and volunteers that were out early preparing the voting site. Not only do we appreciate their service to our community and our country, but they didn’t bother us


  • 3rd F following Tuesday workouts – Search Office – John study is conclude until Spring/Easter
    • looked at some prophecy in relation to what we are going through now – Jeremiah/Daniel
  • Prayers for Sacked – hip surgery coming up on Nov 14 in Columbia, SC – sign up for deliverable meals.
  • Judy’s Chair- getting close – function at Gate City Growlers, Dec 8 – Judy and her friend will be there and would love to meet everybody
  • F3 Gala – Dec 10 – Elks Club
  • Blood Drive – Jan 8 – Cycles D’ Oro

PAX: Big Mitt

QIC: 11/08/16