- When: 12/01/2020
- QIC: Short Stop
- Pax: Bowser (2.0), Chestnut, Farva - Kinston, FireAnt (RESPECT), Flux, Forrest - Kinston, Grease Monkey - Kinston, Marshall, My Pleasure, Oxy, Permit, Runt (RESPECT), Scrappy, Short Stop, Sissy Bar, Speed Square, Well Done
- FNGs|Visiting Pax: FNG - Sissy Bar, Bowser - 2.0
YHC was honored to get shoulder tapped to Q today. 2nd time for YHC closing out an expansion site on its sixth week. Plus, big day for our PAX, Chestnut’s 100 post. Chestnut is a stud! We make fun of him here and there, but Chestnut has been the glue holding the Kinston PAX together. He keeps up with all the stats, social media, and a bunch of other stuff that no one wants to do, but it is well needed for the success of our F3 PAX.
It was cold, so we focused on listening to our bodies during the disclaimer.
SSH x 15 – IC
Arm Burners x 10 – IC (Front, Back, Seal, and Hallelujahs) – However, we mixed it up on the front arm circles. We did a silent cadence and the PAX was asked to pray for our Brother LandLord (Double Respect) silently as he was getting started with his VQ at the Swamp. Way to step up and lead Landlord.
Very Slow Good Mornings x 10 – IC
YHC explained to the PAX that on Saturday at Double Play, Laettner did a great job of keeping the PAX together and limiting the number of OYO exercises. That was the goal today. We traveled together as a PAX, pick up the 6 when we ran, and did the exercises together.
Original Plan was the following
5 reps of exercise, run 150 yards, 5 more reps, run back to stage
10 reps of exercise at stage, run 300 yards, 10 more reps, run back to stage
15 reps of exercise at stage, run 500 yards, 15 more reps, run back to stage
That is one round. Do it three times. Exercises were hand release Merkins, Jungle Boy Squats, and Bonnie Blairs. After rounds 2 and 3, do 10-9-8-7-6-5-4-3-2-1 of WW2s and Leg Raises respectively.
What we actually did!
Started at the stage, 5 Hand Release Merkins on Q’s down. Ran 150 yards then performed 5 Hand Release Merkins on Q’s down.
Ran back to the stage, did 10 Hand Release Merkins on Q’s Down. Ran 300 yards then performed 10 Hand Release Merkins on Q’s down.
By this time, YHC made some adaptations to the workout. I saw we were going to do too much running and would be hard to keep the PAX together and still get a good burn. So, instead of running back to the stage, we ran another 150 yards to the end of the River Walk and did 15 Hand Release Merkins on Q’s down.
Next exercise is Jungle Boy Squats, 2 spoonz style (See Iron PAX workout). Basically, jump squat where both palms touch the ground then jump as high as you can. 5 reps on Q’s down.
Ran back 150 yards, performed 5 more Jungle Boy Squats on Q’s down. Ran about 100 more yards, performed 10 more Jungle Boy Squats on Q’s down. Ran 150 yards back to stage for 15 Jungle Boy Squats on Q’s down.
At the stage, we did a 10-9-8-7-6-5-4-3-2-1 of WW2s.
Performed 5 Bonnie Blairs, then ran 100 yards. 5 more Bonnie Blairs, then ran 100 yards. 10 Bonnie Blairs. Then ran 150 yards, 10 Bonnie Blairs, then ran another 150 yards to the end of the River Walk.
End of River Walk, it started raining. 5 Burpees, ran 150 yards. 5 burpees, then ran 150 yards. 10 burpees, then ran 100 yards. 10 burpees, then ran 100 yards back to stage. At the stage we did 15 burpees.
On our 6, and did 10-9-8-7-6-5-4-3-2-1 leg raises. Time was called.
Rouse Family loss of Husband/Father
Sissy Bar’s wife as she battles Cancer
Rogers family and their loss
Less Fortunate during the Holiday Season, especially young children
PAX dealing with injuries and COVID
No gathering for Toys for Tots this weekend
Final push for food for Mary’s Soup Kitchen
Shoutout to Chestnut