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.