25 HIM showed up at A-Team on the chilliest Monday morning in months to help Hotspot and YHC celebrate our 5-year F3-versary. Back in our day, A-Team was one of only 3 workouts per week in the Cary/Apex area, and there was no Carpex region as we were still part of F3 Raleigh. We’re very thankful to have been a part of the F3 growth in our area and also for the fellowship of all the Carpex PAX.
Special appearance this morning by F3 Raleigh’s Cold Stone who EHed us for weeks then pulled the classic move of not showing up at our FNG workout. If you think about some of the pre-Carpex OGs from back then, you can imagine what kind of morning that was for Hotspot and myself. Cold Stone is my boss outside the gloom so I shouldn’t bad mouth him too much, and he did show up the next week, so it’s all good.
Warm-Up
Progressive warm-up toward the back of the park
- Mosey from front gate to big parking lot entrance and stop for
- 20 Side straddle hops, IC
- 20 Mountain Climbers, IC
- 20 Butt kickers, IC
- Resume mosey to top of hill and stop for
- 15 Wind mills, IC
- 10 Hacky sacks
- 10 Reverse hacky sacks
- 10 King David kicks
- Resume mosey to the parking lot circle
- 25 frog jumps until all in
Michelob part
Run the circle stopping at:
- shelter for 20 dips
- opposite side of shelter to 20 squats
- back to start for 20 LBCs
- Repeato 4-5x
15 plank jacks and 10 Makhtar N’Diayes until all in
Hotspot part
Run to the shelter and find a bench for:
20 Non-Alternating Right-Right Step ups
19 Non-Alternating Left-Left Step ups (oops)
1 more Non-Alternating Left-Left Step up
10 Box jumps, OYO
Partner up
- Partner 1 - Run the Pickle, Partner 2 - Side Plank Leg Raise, Left then Right until P1 returns; flapjack
- Partner 1 - Run the Pickle, Partner 2 - Side Plank Leg Curl, Left then Right until P1 returns; flapjack
Head back to front of the park:
- Mosey to the bottom of the hill
- Skater squats - 15 IC L/R
- Mosey to the top of the hill
- Hip Rotations - 15 IC (Forward, out, back)
- Mosey to big parking lot
Mary
- 20 Homer to Marge, Frog Style IC
- 15 Dying Cockroaches IC
- 10 Homer to Marge, one legged, L/R IC
Announcements
- Thanksgiving Day convergence at BO - 7-8am
Prayers/Praises
- The arrival of Term Paper’s new granddaughter, Madeleine, last Friday night!
- Hotspot reminds us that life moves quickly, so be present and embrace today
Hotspot took us out. As usual it as a pleasure for us to lead. Thank you all for and awesome 5 years… looking forward to MANY more!