Editor's note: I love the 7:15 pm workout. I get to sleep all the way to 6:30 am and take a nice long shower before shuffling the kids off to school and then carrying about my day by 8 am. So I figure that if other people are going to show up for a night workout they are dealing with guilt and other crap so we should maximize the time.
The Standard
- Freedom and I sauntered 1.8 miles at a nice 2nd F pace. No records were set.
- We noted that the wind was cold, and WINDY
- Freedom has some exciting news on the job front and I am ridiculously happy for him
Warm O'Rama
Jaws liked the preblast but was a no show. More on that later.
- SSH X12 IC <– Jaws came in hot and hopped right in
- ISS X12 IC
- Merican X12 IC <– uh oh, the Q needed Q juice because he was still sore from the Goat Bleat-down on Saturday at Mighty Jungle
- Side Step Outs X12 IC
The Main Thang
- Set 1 – Repeated 3X – the Pax rotate exercises
- The Ropes awaited the first PAX – 25X each side for a total of 50 slams – everyone else did AMRAP
- Pax 2 did Mericans
- Pax 3 did a squat and pressed the 10 lb weights out in front of them on the way down
- Pax 4 did a WWII Sit Up with the 45 lbs Captain America weight and a shoulder press at the top
- A little joggy jog up to L3, tap the Camp Gladiator table and return
- At the return to the corner of DPK, a mobility moment
brought to you by Ensure?Stretch shoulders – pull arms across, overhead stretch, down and back to open hands, criss corss behind the back, etc.
- Set 2 – Repeated 3X – same deal with the Pax rotating exercises
- The 40 lbs slam ball makes it debut and we do straight slams X12 – everyone else does AMRAP
- Pax 2 does a 20 lbs lunge and curl
- The TRX bands make their debut and PAX 3 does a close to teh ribs back pull
- Pax 4 uses the 15 lb weights to do a Devil's press. Its basically a burpee that replaces jumping with a weighted shoulder press
- A joggy jog all the way up
- First floor – mosey
- Second floor – quadraphelia
- Third floor – taryoke facing the village
- Foruth floor – tayoke facing the village
- Jog on down
- The People's Chair and we passed the 40 lbs med ball back and forth to ensure back mobility and to get into the quads a bit more. We performed 20 passes of the ball end to end.
- Set 3 – Repeated 2X
- Pax 1 – Back on the ropes does two handed side to side slams
- Pax 2 – the 40 lbs slam ball does side to side slams AMRAP
- Pax 3 – Uses one 20 lbs weight to for the Dixie Twist
- Pax 4 – Uses the other 20 lb weight to do a chop and squat – shoulder to knee swing and alternates sides
Mary
- The W IC X10
- Hold plank for 30 second count
- While in High Plank – for a five count IC X6 – left arm and right leg up, flapjack
- Hold plank for 30 second count
Recover, recover
The Nekked Man MoleSkin
- This group is the James Brown of workouts. They work hard
- Tonight's music started angry and then modernized to include Fall Out Boy and Imagine Dragons – sometimes I hate the way shuffle works on the iPhone.
- Camp Gladiator again failed to have music on the 3rd Floor – maybe the $69 a month doesn't cover playlists
- Strutter was a beast tonight. He only had PB for dinner – do raman, no coffee. He wanted to show for the standard but Rte 77 had completely different plans.
- Jaws was welcome back with soccer arms and wanted to hit the standard but was also a victim of Rte 77. For those of you want the deets – if you go to the end of the Point, its an hour to Huntersville
- I was in trouble early as Q. The Pax picked me up. That 1st set of exercises was a mere appetizer for the vicious beating that was the 2nd round. The Devil Press is a well earned nickname from CrossFit. To follow that up directly with the Slam Ball was unfair.
- Freedom and I split tacos from Sabor that were delivered by Uber Eats. Because 'Merica
- I promised Jaws that if he queued, I would show up with my speaker for him to blast tunes.
- Announcements – Christmas Party in December, LKN BRR to be renamed The Pickle, looking for Q's at {insert AO here}, multiple changes to website navigation as well as MQ of 1st, 2nd and Marketing for F3LKN – read all about it, Board meeting on Sunday at Mt Zion
- Freedom enjoyed a beer in a lawn chair while watching Jaws run a lap at DPK for the Cowboys beating the Eagles in the NFC East (I think that was the bet). Its truthy enough for a #bb