Starry Morning

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Starry Morning

Date: 11.10.25

PAX: Wahoo (kotters!), Boomerang, The Singing Cowboy (EC), Zephyr, Starfish, Huckleberry (for 7 minutes), Slowpitch, Greenspan

Clear skies following the overnight storms greeted the F3 idiots in Clemmons this morning.

Warmarama

Abe Vigodas, Whirlies, Up/Down Dawgs (cardiac arrest on the iWatch), Cherry Pies

The Thang:

Mosey to shelter and move tables around.  The M taught me a new exercise from her Burn Bootcamp class.  With hands on a table, jump straight up.  After you land, jump up again, split your legs, and land with legs back together.  All pax perform 100 (single-count, except for Boomerang) OYO.  This got the heart rate up (and surprisingly started to burn the shoulders too).

Then mosey to the parking lot beside the soccer field / track.  Several cones and pieces of Weinke littered the lot.

Parking Lot Part 1:

  • Weinkes at each cone / light along the parking lot included:
    • Merkins x 10
    • Jump Squats x 20
    • Flight Attendants x 30
    • SSHs x 40
  • Orders were:
    • Run forward to first cone, perform merkins x 10. Run backward to start.
    • Run forward to first cone, perform merkins x 10. Run forward to second cone, perform jump squats x 20.  Run backwards to first cone, perform merkins x 10.  Run backwards to start.
    • Run forward to first cone, perform merkins x 10. Run forward to second cone, perform jump squats x 20.  Run forward to third cone, perform flight attendants x 30.  Run backwards to second cone, perform jump squats x 20.  Run backwards to first cone, perform merkins x 10.  Run backwards to start.
    • Run forward to first cone, perform merkins x 10. Run forward to second cone, perform jump squats x 20.  Run forward to third cone, perform flight attendants x 30.  Run forwards to fourth cone, perform SSHs x 40.  Run backwards to third cone, perform flight attendants x 30.  Run backwards to second cone, perform jump squats x 20.  Run backwards to first cone, perform merkins x 10.  Run backwards to start.

Parking Lot Part 2:

  • Weinkes placed in a triangle with the first point being the end of the parking lot and the other legs being approximately where cone one in part one was located, across the parking lot from one another. Perform 10 reps of one exercise at each cone.  Three rounds total.
    • Cone 1: Plank Jacks, Mountain Climbers, ISTs
    • Cone 2: Lunges, Bonnie Blairs, Lt. Dans
    • Cone 3: Merkins, CDDs, Dive Bombers

Back to the covered area for 7 layers of dip.  Seven rounds of dips x 10, interspersed with:

  • R-L Step-Ups
  • L-L Step-Ups
  • Squatty Potty Electric Chairs
  • Elevated Glute Bridges
  • Derkins
  • Erkins

Home for 3 minutes of Mary:

  • Cobra Crunch
  • Jane Fondas
  • P90X V-Ups

Announcements:

  • Backyard Ultra at the Speakeasy will be November 23rd! Come run 1 lap, 5 laps, 0 laps.  Great way to pre-burn your Thanksgiving calories.
  • GreenNest is Saturday. See Boomerang to move some Christmas Crap Cheer!
  • Slowpitch’s VQ is at VI in 2 weeks. Starfish has Q next week.
  • Parliament shovel flag is changing hands.
  • Samaritan Ministries – next Monday 11/17.

Prayer Requests:

  • Rollback and M returning from her shoulder treatment in Minnesota.
  • Burns’s MiL with leukemia.
  • TSC’s family.

NMM:

Good to know:

  • TSC is now using emojis to indicate invitations to do EC runs, no words.
  • Boomerang liked the table dancing so much that he did double the requested reps.
  • The leg station of the triangle should have concluded with Lt. Blairs (Squat + Jumping Lunge).
  • Slowpitch is a beast and has already gotten his namarama trademark move down pat.
  • Wahoo made it out despite being up half the night with his 2.0. Dude hasn’t lost a step.
  • Starfish, rightfully so, complained about the music being left at one end of the parking lot and not being audible for the majority of our time together.
  • Huckleberry claimed to have been looking for us for ¾ of the workout…inside the Y. Probably not the guy you want with you on a trek through the woods of Appalachia.
  • Zephyr takes whatever a Q throws out, swishes it around, and spits it back in your face. He’s on another level.

Cruiser, we missed you.  Starfish absconded with the keys.