Knee Braces Required

YHC looked at the forecast and expected to get wet during the workout. With that coming I completely expected a minimal turnout. However upon arrival there were 6 pax that showed up for EC. I took some time to stashed a medicine ball to be used later and proceeded to the flag area. YHC left his flag sitting in the garage on accident, however Haavaad was there to answer the call and posted Old Glory where it should be. 5:30 arrived and there was a good number of pax. At this point Stabler and YHC felt left out as most of the remaining pax had donned fancy knee braces…well except for Haavaad. His were “knee sleeves” not to be confused by the other things that go on your knee and provide support.  Disclaimer given and we began.

Warmup

Side straddle hops x 25 IC

Mountain Climbers x 20 IC

High Knees x 20 IC

Plank Jacks x 20 IC

Thang:

Mosey to the grassy area in front of Minges and line up (for some reason this confused the PAX and they requested clarification…I mean its a line we are starting in…but I digress)From here we performed broad jump burpees to the first light and performed 10 squats in cadence. Then we lunged to the next light and did 20 squats. Broad jump burpees to the last light and 30 squats. Lunge to the end of the grassy area and 40 squats.

Next we moseyed to the end parking lot by the pool (which the pax reveled in the smell of chlorine in the morning). We alternated bear crawling to one side and lunging  back. Performing the following exercises in sequence when reaching the other side.

Merkins x 10

Werkins x 10

Diamond Merkins x 10

Ranger Merkins x 10

From here we moseyed to the tennis courts. YHC informed the pax that ECU had a home game tonight but since Minges was locked the tennis courts would have to do. Pax then payed a visit to Wilt Chamberlain. In this series the pax perform 100 LBC’s, 100 Squats, 100 Flutter Kicks and 100 Lunges in commemeration of Wilt Chamberlain’s 100 pts scored in a single game. the caveat is that you run the length of the court between each exercise. When the pax got to lunges YHC called an audible as it was taking forevvvvver. We then returned to the court entrance and moseyed to the hill beside the court for a nice bear crawl to the top.

From here the pax moseyed to the tunnel where YHC stashed a medicine ball. Pax performed peoples chair while passing the medicine ball back and forth through group x 2 (cold cut was passing other things and was posted by the biohazard sign). We took a moment and then each pax did 10 overhead presses in the peoples chair position before passing the ball. Rinse and repeat with chest press for a 5 count (this one made some people jumpy). Recover and we moseyed back to the flag.

Circle up at the flag for a round of Medicinal Mary. Pax holding the medicine ball would choose and perform an exercise (supposed to be a mary exercise but they didnt all get that memo). The kicker was that the pax had to perform the exercise with the medicine ball. I don’t remember them all but here is a snapshot.

V-ups

J Lo (patch learned its an awkward exercise with a medicine ball)

Hallelujah ?

Flutter kicks

Box cutters

High knees ?

Windshield wipers

World war I situps

We finished up with Hillbillies of course.

 

COT/BOM:

Prayer Requests:

Popeye’s family health

Splinter-surgical recovery

4 Leaf-surgical recovery

Bloom family-baby flown to UNC for ECMO

Skipper-disk issue  (MRI saturday)

Cold Cut’s niece Jamie chemotherapy

Kevlar and his family after loss of son and mother

Ma Bell’s mother for pending surgery

Announcements:

Check the website!!

 

Great turnout today and the weather held off for the most part. Thanks for showing up this morning and pushing the ones beside you. Until next time.

 

Ma Bell Out!