- When: 09/22/2020
- QIC: Mule
- Pax: Bonesaw (TRIPLE RESPECT), Chestnut, FireAnt (RESPECT), Forrest - Kinston, Goggles (RESPECT), Gopher, Landlord (DOUBLE RESPECT), Layup (RESPECT), Long Distance, Lt. Dan, Mayhem - Kinston, Mule, My Pleasure, Never Happened (RESPECT), Oxy, Permit, Porkchop - Kinston, Primer, Runt (RESPECT), Shank (DOUBLE RESPECT), Short Sale - Kinston, Short Stop, SOL (RESPECT), Viking, Waterboy - Kinston
- FNGs|Visiting Pax: FNG-Matthew Varga- Primer
It was a chilly morning and, frankly, I expected a small crew but Kinston PAX showed in force this morning for a core workout. We focused on slowing down the reps to focus on form and staying together IC. We started with the welcome and disclaimer then jumped into the warm-up.
Warm-up
EMOM every 7 minutes, alternating planks for 20 seconds throughout the entire beat down. (regular, left side, right side)
Please if Allegiance (Short Sale’s request)
SSH x20 IC
Don Quixote’s x10 IC
Merkins x5 IC
Alternating Side Squats x15 IC
Abe Vigodas x10 IC (slow Quixote’s)
Taught 3 new exercises:
Hillbilly squats x3 IC
Boxcutters x3 IC
Gas Pumps x3 IC
Count off by 4s, line up in each group and mosey (jog) around parking lot to ball field
The Thang
Evens along fence—Wall sitting
Odds-suicides, crawl to first cone, run the rest with one more crawl
Switch
Pyramid IC
5/10/15/10/5
Hillbilly squats/butt kickers
Pyramid IC
5/10/15/20/15/8/5
Peter Parker’s/Boxcutters/Gas pumps
Cool Down
SSHx 20 IC
Merkins x5IC
Good Mornings x10 IC
Good Evenings x10 IC
Abe Vigodas x8 IC
I reminded everyone about the importance of their core for their body, but also to think about what is their core or foundation in life.
COT
Count-a-Rama
Name-a-Rama
Prayer requests:
Jone’s family-lost their son recently to violence
Phoenix-planning to come back out soon, hopefully Saturday.
Announcements
Wednesday-Splashing Woodies Run/Ruck options
9/11 workout Sunday, Sept 27–Stadium in Greenville. Reach out to Short Stop for more info.
Fellowship lunch Thursday, 12pm- Chestnut to announce on Wednesday
SOL will have F3 reflective armbands Thursday and Saturday, $5 each.