Noticed at last few posts – a few PAX are recovering from injury – so a little less running for this PAINinsula!
Mosey over to Yoga Studio and Ash & Barrel parking lot for Warmaroma with the required disclaimer:
Side Straddle Hops – 25 IC
Imperial Storm Trooper – 10 IC
Toy Solders – 10 IC
Arm Circles (forward, reverse, flat)
Long Snapper – 10 IC
Windmill – 10 IC
Runner’s Stretch Right – Arm Up
Runner’s Stretch Left – Arm Up
Mountain Climbers 10 IC
Plank Jack 10 IC
The Thang: Partner-Up
DORA – while partner runs parking lot
100 Americans
200 Squats
300 LBC
Move to area between buildings for:
Step-ups 10 each leg OYO
Dips 10 IC
Incline Americans 10 IC (middle set Decine Ameicans)
Peoples Chair with Air Press 10 IC
Repeato 3 times
Back to Parking Lot – 4 corners
Low Flutter 20 each leg OYO (karaoke to next corner)
Diamond Carolina Dry Docks 10 IC (quadraphilia to next corner)
Apollo Ono’s 10 each leg OYO (karaoke to next corner)
Reverse Lunges 10 each leg OYO (mosey back to start)
Repeato 3 times
Return to Launch for MARY:
Thug, Metallica, Lone Star, Hollywood called out an exercise
No Rope finished with THE Burpee (Outlaw would be so proud)
Moleskin:
Warmaroma included important hamstring stretches with Scappy modifying – thought it would be helpful but guest not.
Several of the PAX didn’t think decline ‘Mericans after dips was a smart call – glad they powered through
Heard at the General Last week that Air Stream loves Diamond ‘Mericans so modified the Carolina Dry Dock to the ‘Diamond’ Carolina Dry Dock
Wanted to finish Mary with Eddy Merckx (some call the Freddie Merc) and have Jazz Hands add his rendition of “Bicycle” but NO Omega had a mutiny and called out the time and Recover Recover.
Surprisingly – Starbucks Harris Teeter was closed so a few met up at Starbucks Exit 28.
Outlaw – heal up ! Thank you for the honor and a privilege to lead this group.