5 Pax made it through the pain at #TheEstate this morning. Here’s how it rolled:
Welcome/Disclaimer
Warm A Rama at Base/checkpoint 1 in cadence:
-Slow windmill x10
-Dwight Schrute/Slippery Dip Can/Carrot Pullers/Long Snapper x10
-Toy soldiers x 15 (30)
-Hillbillies x 15 (30)
-Side straddle hop x 25 (50)
Mosey to base/checkpoint 2 & get coupons-in cadence:
-Overhead press x20 (40)
-Front lift extension x20 (40)
-Bent over row x20 (40)
-Standing Russian Twist (side to side extension) x20 (40)
-Skull crusher x20 (40)
-Standing side crunch x10 each side (20)
-Curl x20 (40)
-Calf raises x20 (40)
-Squats x20 (40)
On your 6:
-Chest press x2 (40)
-Glute bridge/rock the block x20 (40)
-Windshield wipers x15 (30)
Mosey to checkpoint 3 for:
-Pretzel crunch/pillow talk (both sides) x20 (80)
-Suzanne Somers (both sides) x20 (80)
-WWII’s x20
-Rosalita x20 (40)
-Freddy Mercury x20 (40)
-Low flutter x20 (40)
-Lbc’s x20 (40)
-‘Mericanators (5 diamond, 5 regular, 5 wide) OYO
-Hollow hold v up x5
-V up crunch x10
-Homer to marge x10
Mosey to checkpoint 4:
-Mohammad Ali/Rocky Balboa x20 (40)
-B2W
-Peoples Chair
-B2W
-Wall plank/seal claps x10 (20)
-B2W
-Monkey humpers x15 (30)
-Bobby Hurleys x15 (30)
Mosey to checkpoint 5:
-10 pull ups
-Tae bo karate front kicks x20 each side (40)
-10 pull ups
-Tae bo karate side kicks x20 each side (40)
-10 pull ups
-Tae bo punches and uppercuts x20 (40)
-Tae bo boxing punching ball for 30 seconds
Mosey back to checkpoint 1/base
-Dips x20 (40)
-Inclined ‘Mericans x20 (40)
-Praying Mantis x20 (40)
Recover, Recover
CoT/Namarama/Prayer
Moleskin:
Elmers yawned during the whole workout, but didn’t fall asleep though.YHC will have to make it more interesting next time.
66 wanted more Tae Bo, but we just ran out of time.
Camelback conveniently had to sneeze each time we had to do B2W. He must be allergic to YHC’s workouts.
Turnpike may have arachnophobia, as he was on the lookout for spiders anywhere in his vicinity.
Announcements/Prayer Requests
Elmers is seeking volunteers on 12/3 for helping needy families as part of Care Ring’s Annual Holiday Help Event. DM him if you are looking to volunteer for a good cause.
Jaws needs some help the Friday and Saturday after Thanksgiving to move. Any Pax willing to help can DM him please.
12/2 F3 Christmas Party is at 11 Lakes Brewery.
A few Pax are planning to Ruck the Huntersville half. If interested, please DM Rodeo, 66, or Toby.
Unspoken requests for all Pax in all circles.
Pray for The Force’s mother and her health.
Great job today gents. Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Tobias, Tobadia, etc..)