I Get Knocked Down When I Wish I Had A Whiskey Drink


Pax still in Slack Purgatory included- Pink Slip, Egg Salad, Private Pyle, and Stroker Ace.  FNG-1 soon to be named Tote Bag rounded out the 16 on this fine Monday morning.  Lear led us in The Pledge before a short Mozy to the back of the church.

Warm-o-rama:

IC- in cadence, always in cadence

SSH x15, Windmill x15, CP x15, IST x15

The Thang:

Mozy down to the shelter.

20 step ups right leg, 10 dips, 20 step ups left leg, 10 dips.  IC- always in cadence

Repeato

Mozy back to back of the church.

Global Warming- circle up, all PAX in Al Gore, two steps right followed by a burpee, back to Al Gore.  8 rounds

Walls of Jerico- 10 count exercise followed by a run around the building, forward leaning rest to reconvene.  All exercises IC (except Bobby Hurley because I guess the rules don't apply to Duke).  Exercises- Merican, Squats, LBC, Burpees, Plank Jacks, Lunges, Bobby Hurley.   It was supposed to be 8 rounds but we stopped at 7 because Cupcake had yet to break a sweat so…

Chumbaburpee- circle up tight to hear Tubthumper and do a Burpee for "I get knocked down".  27 total, ouch.

Mary:  

Hurricane Hoedown- 3 part Flutter Kick circuit IC x7, Low Dolly IC x10, Dead Bug IC x10

COT:

Welcome Jason Leighton (sp?) as Tote Bag because he's in radio, NPR is always asking for money, and you get a swell free gift if you donate.  Or something like that.  

Announcements- Lots to do this coming Saturday, Grand Opening of new Charlotte Running Company from 10-5.  Followed by F2 at Casa de Strutter from 6-10.  More details on Slack.

Prayers- continue to keep TickTock, his daughter, and his family in your prayers.  

#operationheadlock is in full effect as we've named an FNG at the last 5 workouts I believe.  We need them more than they need us.  Keep up the good work.