Blood Flowing and Sweat Dripping
Per the preblast yesterday, I promised the pax to keep moving and stay warm, so I kept my promise. Here is how things went down.
5:30 – I come in hot from running a solo standard and we are off.
Mosey to the fire station for Warm-o-Rama but first stopping to say the Pledge of Allegiance.
Circle up:
SSH 20X IC
Toy Soldier 15x IC
IST 15x IC
Cotton picker/Long snapper 15x IC
Windmill 15x IC
Burpee 1x OYO (since Hollywood and Eeyore were present)
Mosey from fire station to Cashion’s Gas Station
Find a section of railing for:
Incline mericans 12x IC
Dips 12x IC
Bulgarian Split Squats 12x IC per leg
Mosey to Walgreens and grab some wall for people’s chair:
Air press 15x IC
Get a little lower
Seal Clap 15x IC
Recover from People’s chair and get feet on ledge for:
Decline mericans 12x IC
Recover
Mosey over toward Kadi Fit
11’s:
Start with 10 squats at top of hill on side of Cornelius Police Station and 1 hand release merican at bottom of hill. Continue alternating numbers until you get to 1 squat and 10 hand release mericans. Then we moseyed back to top of hill and found some railing for:
Side plank Jane Fonda’s 12x IC per leg
Recover and mosey to front of police station for:
Step ups 10x/leg OYO
Dips 12x IC
Recover and start to mosey back toward launch.
Stop our mosey on back side of Lakeside Family Physicians for:
Muhammed Ali’s 20x IC
Squats with bottoms touching low ledge 10x OYO
Box jumps 10x OYO
Mosey to launch and circle up for Mary:
Freddie Mercury’s 20x IC (Canuck with varying speeds of cadence calling)
Burpees 10x OYO (Eeyore)
Mericans 10x IC (Bijoux)
LBCs 12x IC (Uncle Rico)
Burpees 5x OYO (Hollywood)
Low flutter 35x IC (Bagboy – he stopped here because pax had pretty much stopped by this point)
Rosalita 20x IC (Cousin Eddie)
2.5-minute mobility moment led by Canuck
Recover Recover
Name-o-Rama
Announcements
COT
Moleskin
Everyone kept themselves warm, heart rates up, and got 2.09 miles in.
Please continue to be safe and socially distance when possible. Keep our fellow F3 brothers who are suffering with Covid in your prayers and prayer for anyone suffering with this virus.
I could use some help with Q’s at Fission – calendar is wide open.
Hippie came to join us after doing another Horseshoe this morning in hopes of sharing in some great 2nd F with coffeetia. Bagboy, Eeyore, and I joined for a little hot coffee.
Always a pleasure to lead such a great group of men,
Cousin Eddie