12 PAX found there way to Station Park on this midsummer’s morn and gathered round the flag on this, the 2nd week of Excalibur. YHC was pumped to see 3 of 4 FNG’s return along with 3 more this week! Strong start for Excalibur and hope to keep the pace! PAX in store for Floppy Disk / Moonshine 1-2 punch today. New PAX and FNG’s scratched their heads as Floppy unloaded the ‘chariots’ from his yello steed. Floppy called the workout to order and we were off.
WARM UP
SSH X 25
Windmills X 10
Imperial Walkers X 10
THE THANG
Floppy loads up on bike tubes doing his impression of a 150lb. Michelan man and runs us across Station Park to the farside hills. On the way we:
Buttkickers
High knees
Karaoke to the left
Karaoke to the right
Shuffle to the left
Shuffle to the right
Steady jog to the base of the hill
JACOB’S LADDER
Head to the top the hill with an ascending number of Burpees X 5 reps
Plank until all PAX return
Run down to next field and find a partner
CHARIOTS OF FIRE
Partner 1 runs to midfield with Partner 2 as resistance.
Flapjack midfield
P2 runs to midfield with P1 as resistance.
REPEATO X 5
Run to base of second hill
JACOB’S LADDER (continued)
Head to the top the hill with ascending number of Burpees X 6-7-8 reps
Various Plank-o-rama until all are done
Brisk jog back up to Station and Floppy had to leave to go get crowned (literally) so pass off to Moonshine to bring it home.
Chillcut until all PAX arrive
ROCK AROUND THE CLOCK
PAX instructed to get a rock and place it in front of them.
YHC then instructs to take step to the left after each rep:
Curls X 12
Bent over row X 12
Tricep extension X 12
Shoulder press X 12
Alternating shoulder press X 12
Curls X 15
Curls X 15 (YHC got to Bilo’s boulder this set and wanted to curl it)
Bent over row X 15
Tricep extension X 15
Shoulder press X 1
Alternating should press X 15
Curls X 20
MARY
LBC X 20
Freddie Mercuries X 20
Heels to Heaven X 20
Rosalitas X 20
Homer to Marge X 20
COT
Nameorama with 3 FNG’s this week. WELCOME Shark Bite, Johnny 5 and Bill Nye. Strong work for your first outing.
PRAYER REQUESTS
– PCH’s M in need of prayer from complications from lupus flare up. PCH asked for prayers at this time and will let us know if they need anything outside of prayer.
– Family lost all belongings in home fire in Knightdale last week.
– Safe travel for Terramite’s brother coming up from SC.
– Lucky had a request YHC’s 41 year old brain cannot recall, sound off in comments Lucky.
Patina closed us out with a strong prayer as always.
NAKED MOLESKIN
What a showing by the PAX today. Solid, ain’t gonna give up, push yourself attitudes in the gloom today. Was stoked to have 12 out today after a great launch last week. Let’s keep the momentum and the FNG’s coming! Raleigh PAX, Station Park is only a couple miles off 540, so come on out one Thursday and pull the sword from the stone! And as always, an honor to tag team Q with FD today. AYE!
