***0.0 = workout completed without traveling more than 0.10 miles of distance
9 PAX strong for the coldest workout of the year thus far. Challenge accepted and met by 9 tough dudes (Ratatouille even posted in shorts). This also settled an argument between YHC and Peachy that went on for the better part of yesterday. Peachy thought we would be the only ones out there this morning, while YHC insisted that more would show. I’m glad to report YHC was right. Great to have Grits out this morning (beard game was strong). Thanks to Boomer for jumping in to help with some Lt Dan. Not a lot of mumble chatter this morning in 24 degree weather, but I felt the love and heard the chattering of teeth. That makes me smile. Solid posts from Tightrope, Wind Talker, Simba(FNG), and The Dab. Our Dab would certainly give a post workout interview if asked, unlike the other Sad Clown in Charlotte. Go Falcons!
Honored to be with you men this morning. High fives all around!
The Thang….
Quick Mosey around the parking area to the “common ground” for a round robin of warm-ups:
IN CADENCE
SSH: x15
Mountain Climbers: x20
***time out for disclaimer
Cotton Pickers: x15
Plank Shoulder touches: x15
Imperial Walkers: x15
3 rounds of “Q Says”:
Air chair with quick feet (30 second rounds). Quarter turns either left or right depending on what the Q calls. If anyone messes up the penalty was set at 10 merkins for the group. Somehow, YHC got in his own head and cost the group 10 merkins! This left the PAX wondering if this was by mistake or design.
You don’t know JACK (elevator super 21s):
Burpee Jack, SSH, Front Jack, Fly Jack, and Plank Jacks- 3- plank hold for the 6
Burpee Jack, SSH, Front Jack, Fly Jack, and Plank Jacks- 6- plank hold for the 6
Burpee Jack, SSH, Front Jack, Fly Jack, and Plank Jacks- 9- plank hold for the 6
Burpee Jack, SSH, Front Jack, Fly Jack, and Plank Jacks- 12- plank hold for the 6
SSH, Front Jack, Fly Jack, and Plank Jacks- 15- plank hold for the 6
SSH, Front Jack, Fly Jack, and Plank Jacks- 18- plank hold for the 6
SSH, Front Jack, Fly Jack, and Plank Jacks- 21- plank hold for the 6
** “Put your thing down, flip it, and reverse it” –Missy Elliot (Do the same thing, but in inverse order)
2 Rounds of Lt Dan:
1-4, 2-8, 3-12, 4-16, 5-20 (rinse/repeat)
Merry-go-round Merkins– 10/10/10/10
Back for some Merry:
IN CADENCE
15 Freddie Mecury’s
16 LBCs- (Q missed his exit)
15 Dollies
20 Dying Cockroaches
Back to the flag…
COT:
In a small huddle for warmth…
Name-o-Rama: the Rubicon has a Mufasa, the Hooch has a SIMBA! Welcome Simba! Great first post and thanks to Tightrope for inviting a buddy.
Prayers up for a man in Atlanta that lost everything this morning in a house fire, Flos mom who is having a tough recovery from surgery, and for Boomer (studying for the bar exam). I feel like I missed something, so I’m glad the almighty knows the prayers of our hearts!
The Coffeeteria game was strong most of the PAX grabbing a cup of Joe!
Reminders to get on Twitter and for the 2nd F Event tomorrow at Hop Ally in Alpharetta (5:30pm)
Reminder that we have brothers meeting @ Wills Park on Tues/Thurs (5:30-6:15) and Saturdays (6:30-7:30am) that would love to see you.
See you when I see you!!
Aye!