A Cool, Breezy 6 Pack at B&W
QIC: Sassy
Date: 12/11/2019
PAX: Manscape, BAM, Zuckerberg, The Singing Cowboy, Poncho, Sassy
A 6 pack of PAX got together this morning and the realization set in that we weren’t going to be sheltered from the rain. It blew through about 4:55am and then the wind kept blowing as the temperature dropped. A noticeable trend is that all six PAX had a form of toboggan (or beanie for the Yankees reading this) on, so we North Carolinians felt like it was a little chilly. Off we went to get warm…
- Warm-o-Rama
Copperhead Squats x12 IC
Plank Jacks x10 IC
Arm Swirlys F & B, OH Clap/Seal Clap x10 IC
Whirly w clap x15 IC
Mosey around parking island
The Thang
Partner 1 would do a KB exercise while Partner 2 would do the “other” exercise called, it went in 4 rotations of 4 exercises for 15 reps of the KB exercise each and then flapjack. Between each rotation, we moseyed around the parking island:
Rotation #1
Partner 1: Upright Row/Partner 2: Squats
Partner 1: Overhead Lunge/Partner 2: Snow Angels
Partner 1: Goblet Squat/Partner 2: Gas Pumps
Partner 1: Chest Press/Partner 2: SSHs
Rotation #2
Partner 1: Side Lunge/Partner 2: R over L stretch
Partner 1: WWI Sit-Up Press/Partner 2: WWIIs
Partner 1: Figure 8’s/Partner 2: L over R stretch
Partner 1: Bent Over Rows/Partner 2: Mountain Climbers
Rotation #3
Partner 1: Single Leg Deadlift x5 each side/Partner 2: Merkins
Partner 1: Double KB Curl x15/Partner 2: Pickle Pounders
Partner 1: KB American Hammer/Partner 2: Monkey Humpers
Partner 1: Flutter Kicks with KB press/Partner 2: LBCs
Rotation #4
4 exercises from each of the above (+ KB Swings) were chosen.
Mary
Heels to Heaven x10 IC
Superman/Banana
Freddie Mercs x15 IC
LBCs x20 IC
Announcements/Prayer Requests
F3 Holiday Party 6:00-until at West Salem Public House.
Q-School Saturday morning before IS at 6:30am, open to new or seasoned Q’s.
A benefit event at Mt. Tabor Barber Shop for Blue Steel starting at 5:30pm on Saturday. Go get your haircut before going to the party at WS Public House!
Wobegon is helping lead the Farm Run 5k on Sunday at Crossnore (FKA The Children’s Home).
Prayers to Poncho and his family over the recent deaths of their dogs, and continued support for the new puppy they have!
Prayers to all of the PAX who have suffered setbacks and are recovering. The Singing Cowboy reminded us that while we are great on the initial push for support, we need to hang with these PAX for the long haul as the recovery doesn’t end after a week or two.
YHC took us out asking for prayers not only for the above, but for anyone suffering from any depression or anxiety in this time of year, as that is heightened.
NMM
Zuck was early this morning, enough said.
The PAX seemed to collectively enjoy getting on their backs for an exercise as the pavement was warm and dry…somewhere, just not there.
YHC was surprised at six showing up this morning, a welcome surprise!
The Singing Cowboy is loving his MWF schedule, he also likes eating sushi in Tijuana…but he didn’t drink the water!
There was talk from Poncho about YHC’s music choice being Zeppelin, it wasn’t, but the group Greta Van Fleet sounds much like Zeppelin! T-claps to Gazelle of F3ENC for introducing YHC to them.
Manscape was YHC’s partner and he just smoked it from all facets of working out. Really impressive work!
Sassy out!
