Rush Hour w/ Blocks


Parking deck was too tempting not to use for tonight’s workout

No FNG’s; Disclaimer; Mission; Pledge

Mosey through the Town of Cary campus, tour the parking lot; then Warm-Up:

  • Good Evenings
  • Sir Fazio’s
  • Windmills
  • Imperial Walkers
  • Mountain climbers/calf stretch
  • Plank Jacks/Runner’s stretch
  • Get block from FRED

Thang 1: Running the ramp w/ block. only 3 rounds, scheduled 5, but cut short b/c of time

  • 30 - Overhead press w/ block: 10 reps. Up ramp w/ block
  • 45 - ‘Merkins: 15 reps.  Up ramp w/ block
  • 60 - Curls.  20 w/ block.  Up ramp w/ block
  • 75- LBC’s . 25 reps. Last 2 rounds tricep extensions Up w/ block
  • 90 - Squats w/ Block. 30 reps. Last 2 rounds squat holds wait for 6.  Down the stairs w/ block. Repeato x’s 5 3.
  • Mary’s between sets: Captain Kirk: Merkins; Press On: Give Mary a Wedgie; Kermit??  
  • Return blocks to FRED

Thang 2: Work in the yard

  • Mosey to grassy spot with the 2-piece horse. 
  • Dips-Crab Crawl-Dips
  • Irkins-Bear Crawl-Irkins
  •  Plank hold for the group; PAX takes turns doing 5 chin ups
  • Dog paddle and pointer holds

Mary:

  • Peter Parker IC
  • Dancing Chilcutt’s
  • Makhtar N’Diayes
  • Dying Cockroach: Disco
  • Good Evenings

NoR: Announcements:
- Mule March 14; Burgaw March 21; Soft opening of Whoville tomorrow.

Prayers/Praises:
- Prayers for Kermit’s Dad, Cauliflower’s M, the injured PAX.
-CoT: YHC took us out.

Had to do some Chilcutt’s and N’Diayes for the State vs. Carolina game tonight. Heels need all the help they can get. Picked up Captain Kirk; his Dremel is fixed (thanks Slappy) and he is getting carried away with stripping paint off of his mantel, kitchen cabinet, window casing, door molding.
It has been an awesome 3 months. I have drawn inspiration from fellow PAX’ers; received countless support; and have grown as a spouse, father, sibling, and friend. Thank you all.
FRED is my truck.


See also