Warmup up the intimidator & 7 of Diamonds
QIC: Sea-Man
Date: 4/30/22
PAX: Flopper, Sea-Man, Fizz, Lamb Chop, Crash, Cherry Pie
YHC & Flopper showed up at 0646 and right about 0657 the group gathered and turned into 6 quickly. Fizz joined us from F3 Wilmington and was a great addition to our workout and fit right in like he was a DashPax regular.
Mosey to track from parking lot.
Warmup
- SSH x 20
- Abe Vigodas (3 each leg)
- Pretzel stretch 5 count each leg
- Imperial Storm Troopers x 15
- Jack Reachers x 20
- Run up the intimidator to the very top from track and run back (YHC received some flack for considering this part of warmup)
The Thang:
7 of diamonds workout where each round included the exercises listed below at each of the 4 corners of the track:
- Round 1: 7 Burpees
- Round 2: 7 Burpees, 14 Low Flutters
- Round 3: 7 Burpees, 14 Merkins, 21 Low Flutters
- Round 4: 7 Burpees, 14 Merkins, 21 Low Flutters, 28 Squats
- Round 5: 7 Mountain Climbers (double count), 14 Alternating Shoulder Taps, 21 LBCs
- Round 6: 7 Mountain Climbers (double count), 14 LBCs
- Round 7: Run final lap around the track as fast as you can
Total distance above = 1.75 miles (excluding intimidator run)
We only had 3 minutes for Mary:
- WW2s x 10
- Penguin Crunch x 15
COT: Pray for IVF procedure for Lambchop family.
It was great having Fizz with us, we learned lots about the F3 Wilmington Pax, expansion into Brunswick County and youth engagement and happening at Coke! Lamb Chop who works in a similar industry to Fizz talked chatted about distribution and promos with Fizz in between reps. Flopper was quiet but worked hard and also told Crash that he “didn’t like music”, lol. Crash came from performing a Murph at 0600 to IS so he was not happy I called so many burpees but he did them like a champ! Cherry Pie was ahead of us all every round and made the entire workout look easy.
Always a pleasure,
Sea-Man
