4 PAX, No FNGs, warm-up jog to the front of municipal building for: SSH, mountain climbers, low plank hold, right knee to left elbow low plank hold, left knee to right elbow low plank hold, windmills.
Mosey back to the car so Yogi can drop off keys – newbie, and then down to the municipal reflecting pool. In plank position on the reflecting pool ledge, plank shuffle left 10 steps, then right 10 steps, 10 merkins cc. Seven to eight repeats, with a couple of slow count and wide grip merkins mixed in for good measure.
Mosey up the stairs for 10 Aussie pull-ups OYO, followed by 6-inch leg-hold; hold it until whatever conversation is done. Repeat 6 or 7 times. Last round, max out your pull-ups followed with same 6 inch leg hold.
Mosey to the Page Bust. In low squat position, shuffle left 10 steps, right 10 steps, hold squat while each pax completes 10 squat jumps. Repeat with shuffling followed by 10 monkey humpers, more shuffling & star jumps, more shuffling & jump squats.
Mosey to Ambassador loop, partner carry to the new big rock pile by the train tracks and grab a Good Size Ego Rock.
P1 – 10 curls, P2 – dying cockroach, flapjack
P1 – 10 tricep ext, P2 – hammers, flap
Repeat 5 rounds with various Mary exercises.
Partner carry back to Ambassador Loop for COT
4 Pax, No announcements
Prayer concerns: Coney’s family, Sputniks father, YHC’s sister and other unspoken prayers.
Riptide took us out in BOM whilst the Bond Bros Brewing run club made its presentation.
We are done.
Thanks men for pushing me through every aching muscle that remained from the weekend.
NMS:
1. Good to see fellow FUMCer Yogi in the gloom. YHC failed at the EH 2 yago and dropped the ball. Yogi arrived to F3 on his own after walking past some men at DZ one Friday am and had the resolve to show up, only afterwards realizing this was said workout YHC had mentioned. What can I say, I was green at the time. (most likely literally).
2. Callahan, your man Asystole is a regular, regular Invisible Shirt.
3. Asystole will be starting his new schedule in two weeks, putting him in the proverbial, Sad Clown category for 6 weeks before he rears his ugly head.
4. Riptide was in very RARE form. No cap and a fitted shirt.
5. That new rock pile is beautiful. Some of those gems need to find a new home, hidden somewhere on site before it is stolen away.
6. That must have been a site to see 4 men kneeling in BOM, next to flag poles at Cary P.D. / Muni Bldg as a horde of BBB runners make their way past.
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