The streetlamp named “Desire” at North Hills Mall outside of the Movie Theater has been replaced (finally). On quick glance the replacement appears unbent however using the artist’s thumb one can see it’s not straight vertical but leans at about a 5+ degree angle to the right. Ah Progress, but at least it was up to light the mall during the Thanksgiving Shopping weekend (which we are told spending was down 11+% year-to-year). Coincidence? Perhaps. But now we must move on….
Six Pax arrived ready for another addition of Disabled List. The F3 disclaimer was a nod, the Recovery Road Disclaimer was given as we had one new attendee (Hush Puppy)…and off we went.
During a recovery pause in the post, Dice shared his humorous anecdote of holiday travel including the flight from Charlotte to Evansville, IN. Two economy class seats in the row….approximately 660 pounds of humanity, only 210 belonging to YHC. Dice spent the 1 hour twenty minute flight reading his novel while hanging mostly over into the aisle, and sweating under the equivalent of a meat blanket resulting in a feeling similar to laying out on the sand at Wilmington in August…while wearing a sweater (which Dice was). Thankfully, neither of us was eating cotton candy. Good Times! And Happy Holidays to all.
The Thang:
Warm-up: AstroTurf
25x SSH, Slow Pace (2 per 4 count cycle, 50 reps)
20x Good Morning, Stretch
10/10x Arm Circles
20x Prayer Squat, Stretch
20x Windmill, Stretch
20x Mountain Climber
10/10x Shoulder Shrug / Neck Rolls
20x Prisoner Squat, Stretch
10/10 Q Count Leg Over Leg Stretch, Switch
One: AstroTurf
25x SSH, Fast Pace (2 per 4 count cycle, 50 reps)
20x LBC (2 per 4 count cycle, 40 reps)
10x Merkins (2 per 4 count cycle, 20 reps)
20x A. Hammer (2 per 4 count cycle, 40 reps)
10x Wide Grip Merkins (2 per 4 count cycle, 20 reps)
20x Freddie Mercury
10x Diamond Merkins (2 per 4 count cycle, 20 reps)
20x R LBC (2 per 4 count cycle, 40 reps)
10x Carolina Dry Dock (2 per 4 count cycle, 20 reps)
Two: JCP Fountain
25x SSH, Fast Pace (2 per 4 count cycle, 50 reps)
15x Irkins (2 per 4 count cycle, 30 reps)
15x Dips (2 per 4 count, 30 reps)
15/15x Step-ups
15x Elevated Crunch
15x Derkins
20 Q Count
10x Irkins (2 per 4 count cycle, 20 reps)
10x Dips (2 per 4 count, 20 reps)
10/10x Step-ups
10x Elevated Crunch
10x Derkins
Three: AstroTurf
25x SSH, Fast Pace (2 per 4 count cycle, 50 reps)
10x LBCC (2 per 4 count cycle, 20 reps)
10x Irkins (2 per 4 count cycle, 20 reps)
10x Prisoner Squat
10x A. Hammer (2 per 4 count cycle, 20 reps)
10x Wide Grip Merkins (2 per 4 count cycle, 20 reps)
10x Prayer Squat (2 per 4 count cycle, 20 reps)
10x Ski Abs
10x Diamond Merkins
10x Sumo Squat
10x Elevated Crunch
10x Derkins
10x Alternating Lunges
10x R.LBC (2 per 4 count cycle, 20 reps)
10x Carolina Dry Dock
10x Side Step Lunges
10/10x Standing Single Leg Twist-N-Crunch
Plank-O-Rama: 20 Pax Count per rotation
Regular – Sarkozy – Regular – Putin – Regular
Name-O-Rama
Announcements:
F3 Connect – Wednesday Noon Mia Francesca: Tony Robbins, Leadership
3rd F – Thursday Noon SolaCoffee N. Raleigh
Prayer Request:
Vortex’s Mother Sandy having a (pardon the oxymoron) ‘minor’ heart procedure.
BOM:
Azul
_Dice
