Nine Pax gathered at The Crick this morning, one of which was a FNG and Fabio visiting from F3 Whiteville (t-claps to Orwell for sending him our way). It was good to have a few fresh faces this morning as we had numerous regulars absent b/c they were crushing the GRC last night (and this morning). With an FNG present, a full proper disclaimer was given and we were off.
Mosey out to Bruckhaus and take a left. Continue down Bruckhaus making a left on Cerny, then turn left on Willey and right into the office park behind the Walgreens.
Circle up in the parking lot for warm-ups:
- Good Mornings – 15x
- Mtn. Climbers – 30x
- Windmill – 15x
- Squats – 30x
- Imperial Walkers – 25x
- The Nippler – 30x
With Pax properly warm, gather at front of office building for the following:
Run to parking island in the back-right corner of parking lot, 10 Merkins there, run back to building and do 10 Monkey Humpers.
Run to parking island in the back-center of parking lot, 20 CDDs there, run back to building and do 20 Monkey Humpers.
Run to ATM in the back-left corner of parking lot, 30 Plank Jacks there, run back to building and do 30 Monkey Humpers.
Run to parking island in the back-right corner of parking lot, 20 Merkins there, run back to building and do 20 Monkey Humpers.
Run to parking island in the back-center of parking lot, 40 CDDs there, run back to building and do 40 Monkey Humpers.
Run to ATM in the back-left corner of parking lot, 60 Plank Jacks there, run back to building and do 60 Monkey Humpers.
Mosey back out to Willey and take a right, heading back to campus to the bball court for a set of Lt. Dans (following the 180 MHs this seemed like a bad idea on paper, it was).
Mosey to the rock pile and get into groups of 3, 1 Pax from each group retrieved a non-traveling rock.
In the groups of 3, 1 Pax would do a rock exercise in one corner of the parking lot behind the school and and another Pax would do an ab exercise is the opposite corner of the parking lot. The 3rd Pax in each group would run ½ the long loop of the parking lot switching with the other Pax in his group along the way (i.e. repeat cycle of run ½ lap, ab exercise, run ½ lap, rock exercise). This cycle continued for the following:
- 2 rounds per Pax of Curls and WWIIs
- 2 rounds per Pax of OH Press and Flutter Kicks
- 2 rounds per Pax of Bent-over Rows and Poke-the-Hole
- 2 rounds per Pax of Tricep Ext. and LBCs
With cycles complete, rocks were returned, circle up for a quick Mary at the bottom of the parking lot.
Mary
- LBCs – 20x
- Homer-to-Marge – 20x
- 6-Inch Leg Hold – 20x
Name-O-Rama
- Welcome Fabio visiting from F3 Whiteville
- Welcome FNG Captain Insano.
Announcements
- 2nd F this Thursday night, April 27th 8pm at Trali Brier Creek
- Nickelback is launching a new AO in Hillsborough – stay tuned for details – likely plan a clown car trip from The Crick.
- Open spots on the Q sheet – Amendola got EH’d on the spot into his VQ for next Saturday – will be co-Q with Gronk…..better eat your Wheaties or plan a fartsack.
Prayers
- Spurrier’s parents
- Trump’s Mom
- Healthy finish for the Brothers finishing the GRC
BOM – Spurrier took us out.
