out of bed early to head out into the brisk cold, this is a team you want with you. With a temperature of 28 degrees (23-degree wind chill) and lots of people not having to work on MLK Jr. Day, YHC wasn’t sure how many would be joining me this morning. However, I was pleased to see a very strong team of 11 PAX come out. With no FNGs present, a brief disclaimer was given (be extra careful, as my pre-workout spotting had turned up a good amount of ice) and we …
Warm-up (throughout this BB, all numbers are 4-counts and to the best of YHC’s recollection)
Jogged around and down to the basketball court and circled up
- SSH x 30
- Sir Fazio arm circles x 10, then reverse x 10
- Mountain climbers x 25
- Windmills x 20
- Good mornings x 15
Head to the little track for …
The Thang
Partner up, size doesn’t matter
1 lap around the track, pointing out the couple of big ice spots then
3 laps of merkin tag with your partner, followed by squat hold
Mosey over to the rails along the ramp, but a quick audible away from the plank walk after it was determined to be too icy. Head around to the far side of the school.
- Partner #1 runs across to bottom of hill, bear crawls up hill, does 2 burpees at the top, crab walks back down the hill, and then runs back to the side of the school while partner #2 does People’s Chair, then switch
- Partner #1 does same trip to/up/down/back from hill while partner #2 does Balls to the Wall, then switch
- Partner #1 does same trip to/up/down/back from hill while partner #2 does Plank Jacks, then switch
Squat hold while everyone finishes, then we run across the campus (stopping once to bring the group back together, with plank hold/variations). Grab rock and head to one side of the tennis courts, then set your rock down and line up on the sideline.
Karaoke across both courts and back twice
- Rock squat/press x 20
- Curls x 20
- Triceps extension x 20
- Bentover rows x 20
Run backwards to far end of first court, spring back to sideline, backwards to near end of far court, spring back to sideline, backwards to far end of far court, spring back to sideline, backwards to fence, spring back to sideline
- Rock squat press x 15
- Curls x 15
- Triceps extension x 15
- Bentover rows x 20
With limited time left, we did a speed round of …
Mary
Lined up along the sideline. Starting at the left side, each of the 11 PAX ran to the fence and back; when the previous man returned, the next one would run; prior to running, that person called out the exercise (at his discretion as to with rocks or without) the rest of the PAX would do while he was running. Exercises included homer-to-marge, burpees, prisoner squats (with rock), LBCs, WWII situps, dying cockroach (with rock), wide-grip merkins, diamond merkins
Returned our rocks and headed to the picnic shelter for …
COT
Name-o-rama
Announcements:
3rd F Forum continues at noon on Mondays, gathering on the second floor of Panera Bread on Six Forks (near Whole Foods)
I believe it’s February 6th there’s a 3rd F opportunity around being a better husband; check the web site for details
Kickstarter Challenge continues — post at any AO the first six Mondays of 2016 (don’t forget to track on the Google doc)
Prayer Requests for:
Electrolux — new contract job and continued prayers re. long-term position
Wilson’s friend’s sister (Peggy) — starting colon cancer treatment
Cinderella’s friends (the Leggetts) — umbilical cord not fully attached 28 weeks into pregnancy
YHC shared a couple of powerful quotes from Dr. Martin Luther King, Jr.:
“If you can’t fly then run. If you can’t run then walk. If you can’t walk then crawl. But whatever you do you have to keep moving forward.”
“The time is always right to do what is right.”
Thanks to Electrolux for taking us out.
Thank you to all the PAX — it was my honor to lead a great group this morning!
