A beautiful night in down town Cary. The feels like temperature was below 90 and the humidity was at 61%. A eager PAX arrived, well they weren’t that eager. Chatter at the beginning was to run to Bond and call it a workout. It was too nice to not enjoy a bootcamp with coupons. 2 minute warning, no FNG, Mission, and Pledge.
- Warm Up:
- Mosey around campus.
- Abe Vigoda’s/Good Evenings
- Sir Fazio’s/Shoulder stretch
- MountainClimbers/Calf stretch
- Get a block
- Thang 1: Blocks & Ramps
- Gorilla Complex: With a cinder block 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Up the ramp stopping at each turn to repeat, down the stairs. Take blocks to lower fountain
- Thang 2: Core: Hurricane Hoedown
Hurricane Hoedown with coupon: Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with block raised in Hallelujahs. 7 IC slightly reclined flutter kicks with block in front. Move immediately to 7 IC normal flutter kicks with block extended over head. Move immediately to 7 IC LBC Flutter kicks with block raised above head. Rinse and repeat in cadence ladder 7,6,5,4,3,2,1 PAX helped call out IC to give YHC a breather.
- Thang 3: Blocks & Run
- Bring block with you. Cusak, as desired, between stations.
- Up the stairs, at the top: 20 lunges w/ coupon
- Down the ramp: 20 Pole Dancers
- Stop 1: 20 Merkins
- Stop 2: 20 CDD
- Stop 3: 20 IC LBC’s w/ coupon
- Top of Hill: 20 Squats w/ coupon
- Inchworm Block Rock Slider to parking lot island
- Bears & Blocks end of parking lot
- Return Blocks and mosey to grassy area with 2 piece horse.
- Thang 4: Core: Captain Thor
- Captain Thor: Ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers. Repeato building up to 5:20. PAX took turns calling out IC.
- Mary
- Peter Parker
- Crunchy Frogs: Press-On
- Mountain Climbers: Burt
- Something like a Parker Peter can’t remember the name: Kermit
- Count off: 7 PAX: 3 Respects, 3 Meh’s, and 1 Hate.
Prayers: Those impacted my the hurricane, especially McCants. Disco’s M having surgery. Unspoken.
NMS: It was a great group tonight. Lots of mumble chatter with Burt and the Captain, loved all of it. Excellent 2F provided by Press On. Nice way to end the workout. Learned: -Pro MS Caulk IS paintable; -new restaurant coming to Waverly: Chicken Salad Chick. High praise from Riptide and a place for the sandwich king Burt to visit; – WRAL weather is the best viewing, it may be accurate too…; – The Hurricanes are in the playoffs; and Press On must have a wide range of beverages in his fridge. Riptide “accidentally” broke his block setting it on the grass; hmmm…