Apparently, Cheddar Bo had too many Bud Lights and too much Cheese Dip, so the PAX formed up at the front gate. McCants brought FNG Crumpet along. It might be the first time an FNG has run in. The disclaimer was recited by YHC, and “clarified” with some fancy talking lawyer talk by Hermes and approved by McCants.
Stretched out Warmup
Mosey a ways toward Home Base [1]
20 SSH IC
20 GM IC
20 Hillbillies IC
Mosey more
5 Pikes IC (L then R) [2]
15 Hackey Sacks IC [3]
10 King David TT IC
Burpee Count Off On Each Man’s down (twenty-six!) [4]
Mosey to the north end of the Parking Lot
Mini Plank-o-rama for the 6 to pull in
The Thang
And Finish what was planned for a 1 minute jog to the Shelter
15 Alt L/R Step up IC
15 Plio L/R Step Ups IC
10 One Leg Sit Downs IC (L then R) [5]
10 Bulgarian Squats IC (L then R) [6]
Adductor Plank (15 counts) (L then R) [7]
10 Step Downs Table2Bench IC (L then R)
Derkin Progression (Hands moving backward) [8]
Mosey To Basketball Court
BTTW
10 Australian MC IC
Mosey to Hill
Burpee Broad Jump to the first pole
Bear Crawl to the second pole [9]
Mosey to middle parking lot
10 Donkey Kick Burpees OMD [10]
8 Donkey Kick IC (L then R)
8 Fire Hydrant IC (L then R)
8 Hip Dip (L then R) [11]
Mosey to front lot
½ pax run to end, other half 180 jump Burpee
Flapjack
½ pax run to end, other Cossak Squat [12]
Mary
10 Dying Crab IC
15 LBC IC [13]
15 American Hammer IC
Piriformis stretch (L then R)
High Calf Stretch (L then R)
Low Calf Stretch (L then R)
Hamstring Stretch (L then R) [14]
10 Merkins OMD [15]
Announcements
• Welcome Crumpet [16]
• Big happenings at FOD on 2/7
• Nature Boy VQ at FOD on 2/14
Prayer Request
• Prayer for speedy recovery of injured foot for YHC’s cheerleading daughter Abby
NMS
[1] What? We’re stopping here? Q’s having mercy? Yes. Yes he is.
[2] Crowd favorites, well, maybe not.
[3] Nature Boy doesn’t bend like that
[4] This sounded terrible on paper, and it was worse. Hmm? Could this be the start of a new CARPEx tradition? That’s one way to keep the PAX size smaller
[5] Grumble Grumble Grumble – Welcome to Leg Day!
[6] I don’t know why they’re called Bulgarian. It’s what the internets say
[7] Lots of grumbling
[8] Beaker “Hey, why were we doing all those leg stretches!”
[9] Are you allowed to complain when your own workout kicks your butt?
[10] Oh, no, more Leg Day
[11] YHC mistakenly called these J Lo’s but apparently that ain’t right. Beyonces? Shakiras?
[12a] What are these? Ma Bell , “ They’re a Hotspot thing”
[12b] These are really hard, we should do more of them. #reverse Psychology
[13] Hey we heard of THOSE!
[14] The PAX actually liked the stretching. I think we all felt looser for it. We all might think to work some stretching it at the end of your Q’s.
[15] Ah, back to the classics!
[16] A thumbs down is a surefire way to seal the deal on your F3 name!
