Date: Friday, 7 July 2017
AO: Coastal Surge, Hugh McRae Park
Pax: Flamer, Uncle Jesse, Fonda, Milton, Tiny Dancer, Venus, Flounder, Ball Bearing, Bath Salts, Fire Marshall Bill, Mayhem, Shut-in, Taft (Charlotte Metro), Last, Don Ho (Ryan – FNG), Dr Doolittle, Panda, Morpheus, Sparky, BtB, Ugly Stik, Gravity, Quarter Round, Kramer, Gobo, Hahvahd, Niles, Downhill, 8-Penny, The Adjuster, Wreck-it-Ralph and Minecraft
QIC: Silver Sneakers (Wreck-it-Ralph and Minecraft)
32 Pax got stronger in the gloom today. Welcome to Taft from Charlotte Metro and Panda from Apex. Also welcome to Don Ho (Ryan – FNG) visiting from Hawaii.
CoP – side straddle hop x 25 IC, cross country ski x 20 IC, hillbillies x 20 IC and mountain climbers x 20 IC. Count off in twos. Ones go with Wreck-it-Ralph to tennis courts and twos follow YHC.
Tennis Court Beatdown –
- side straddle hop – 10 seconds exercise then 10 second rest, 20 sec exercise then 20 sec rest, 30 sec exercise then 30 sec rest. Rinse and repeat 3 times.
- squats – 20 sec exercise then 10 sec rest. Rinse and repeat 8 times.
- cross country ski – 20 sec exercise then 10 sec rest. Rinse and repeat 8 times.
- speed skater – 20 sec exercise then 10 sec rest. Rinse and repeat 8 times.
- lunge push-up – 20 sec exercise then 10 sec rest. Rinse and repeat 8 times.
- run length of court and do burpees until six catches up. Rinse and repeat 8 times.
- LBC – 150
Pearls on a String Beatdown –
- Mosey to speed bump (1). Sprint to next speed bump (2) and then slow jog to second speed bump (3). High knee back one speed bump (2). Squats x 20 IC.
- Starting at speed bump (2). Sprint to speed bump (3) and then slow jog to speed bump (4). Lunge walk back to speed bump (3). Merkins x 15 IC.
- Starting at speed bump (3). Sprint to speed bump (4) and then slow jog to speed bump (5).
- Mosey to grass area. Side straddle hops x 20 IC. Carolina dry docks x 20 OYO. Each Pax finds a tree for balls to the wall. Hold BttW for 1 minute.
- Mosey to wall by pond and partner up. P1 does wall hops x 20 while P2 does flutter kicks. Flap jack and repeat. Next P1 does donkey kicks x 20 while P2 holds a low plank. Flap jack and repeat.
- Mosey across bridge and up to pull-up bars. Pull-ups x 5, dips x 10 and squats x 15. Rinse and repeat 3 times.
- Mosey back to AO.
Moleskin – Niles requested volunteers to select and lead the next book for Jimbo’s and Jesus. Uncle Jesse volunteered to lead.
Prayers – Healing for Flounder’s office manager. Thanks for the ability to workout. Safety of men and women in the military and those who protect us in our community. Prayer for our families.
Thanks to Wreck-it-Ralph for inviting me to Co-Q with him today.