Warmorama:

Mosey, karaokes, high-knees, butt-kickers, SSH, IST, slow windmill

We had Quagmire (aka Judge Jefferson Griffin) join us from Carteret County.  He is currently running for NC Supreme Court Judge.  YHC nearly forgot the disclaimer, too, but with the judge there, a full release was issued and signed by the pax accordingly, and I assured them that if they sue me then I would sue them back.  He’s a Carolina guy, but I feel like YHC did a great job not holding it against him  – probably because this was his first post in the area (but 14 years with F3).

Static holds:

• Plank – 1 min
• Slow squat – 5 sec down, 5 sec hold at bottom
• Split squat/Lunge hold
• Calf raise hold
• Iso pushup (hold 5 sec at bottom)
• Curl (5 sec down)
• Skull crusher (5 sec down)
• Chest press (10 sec down)
• Active dead hang
• Flexed arm hang (palms facing you – hang)
• Squat hold – 10 sec with 5 jump ups
• Rock the block – 10 sec hold at top
• Upright row – 10 sec at top

Go to the wall:

• Wall sit (touch them heels, air press)
• Praying mantis
• Leg extension – (sit on bench – hold one leg out – 30 sec hold per leg)

Lawn Dart thought holding the leg out wasn’t enough, so he demanded that we hold ourselves up with our arms while we do the exercise.

Mary: back to launch

The Force did jack-knife LBCs, Lawn Dart did Suzanne Sommers (and would not allow The Force to get through his Suzanne Sommers’ trivia – by the way, her birthday is next month), and Quagmire took us through some much-needed stretches. 

Apologies to Lawn Dart for the anger coming from my music this morning!  Always great to see The Force and appreciate him praying for all of us, our families, friends, and others around the world – especially his mom. 

Quagmire left us with a shirt (or hat for Lawn Dart) and some campaign materials.  He was looking to run on Friday, so he might post at Lowe’s Foods at 5:15 for Candy Shop or 4 Banger at 5:45 at Starbucks Birkdale.  Here’s his website if you’d like to see what he is about and consider voting for him in this year’s election: www.jeffersongriffin.com  

Thanks to The Force for the opportunity to lead… I think I’m going to be sore tomorrow from all of those holds.

Until next time…

– Drebin