Alliteration aside, I really did have a great workout planned. Too bad my Weinke decided to take flight on the way to Turning Point. #Cobains to the Adopt-A-Highway crew(s) along Midway Rd. for the strangely worded item you’ll soon find.
YHC remembered (mostly) what was on the #Weinke and so 11 PAX stumbled through the debut of the #TripleThickle (yes, an homage to Mac’s #TripleNickel). And when I say stumbled, at least YHC stumbled; the rest of the PAX seemed to cruise through it. Maybe I need to make it harder…
Conditions:
Don’t know exacts, but dang near perfect.
The Thang:
MOSEY TO UPPER BBALL COURT VIA BREEZEWAY
COP:
SQUATS 20 IC
WINDMILLS 20 IC
ARM CIRCLES 20 IC (REV. AT 10)
LBC 20 IC
MOSEY TO BENCHES BY LOWER BBALL COURT
BENCH WORK:
DIPS 15 OYO
INCLINE MERKINS 15 OYO
DIPS 15 OYO
DECLINE MERKINS 15 OYO
RINSE & REPEAT X2 DROPPING 5 REPS EACH TIME
MOSEY TO TRACK BY HILL
TRIPLE THICKLE:
RUN UP HILL; 5 WALL BURPEES; RUN DOWN HILL 5 BBSU
RINSE AND REPEAT 5X.
MOSEY TO STEPS
QUALVES FOR QUEST
CALF RAISES 10 IC
CALF RAISES TOES OUT 10 IC
CALF RAISES TOES IN 10 IC
RINSE & REPEAT WITH 11 IC (TO MAKE GRANOLA THINK WE’RE DOING A LADDER)
MOSEY TO PLANTER
HOLDING PATTERN:
LINE UP AROUND ROUND PLANTER; INCLINE MERKIN POSITION; 5 INCLINE MERKINS OYO; PLANK WALK 5 -10 STEPS TO RIGHT ON Q’S CALL.
RINSE/REPEAT UNTIL ALL PAX MOVE ALL THE WAY AROUND PLANTER ONCE.
MOSEY TO THE BREEZEWAY
PEOPLE’S CHAIR:
ASSUME THE POSITION; MIX IN SOME HOLDING ARMS OUT IN FRONT AND TO SIDES WITH SOME OVERHEAD ARM CLAPS.
RINSE & REPEAT
MOSEY OVER TO THE GRASSY AREA FOR MARY / #WALKERSTRONG
DEALER’S CHOICE MARY:
CHEECH – LBC’S 20 OYO
BOO – HEEL TOUCHES 20 IC
HIGGINS – FLUTTER KICKS 10 EACH LEG OYO
TREADMILL – BOAT-CANOE (BEST EXERCISE EVARRR!)
FINISH WITH 2 MINUTES OF #WALKERSTRONG
BACK TO PARKING LOT FOR COT, NAME-O-RAMA, ANNOUNCEMENTS, PRAYER REQUESTS, AND DEVO.
We had one FNG – Perry Floyd -> unemployed stay-at-home dad to his 3 kids -> Mr. Mom -> Nanny -> Doubtfire. Almost got him to tell us his actual most embarrassing moment; mere seconds away until saved by being told nobody actually does that.
Announcements:
- New #WalkerStrong t-shirts and bracelets. See Quisenberry for bracelets. See preblast for shirts.
- Need Q’s at Turning Point for the next few weeks.
- Dang 5K this Friday, June 26th. Meet on Lexington side of the dam at 5:15am.
- The Crucible, June 27th – View Preblast. Looking for volunteers. Please let Meatball or Field Goal know if you can help out.
- First Friday Fathers, July 3rd, 7:00am-7:30am – Graveyard, Shawshank, Turning Point
- Convergence at Turning Point on July 4th. All other AO’s closed.
- GRC and GRL, July 10th and 11th.
- 8/1 – Sweet Baby O 5K. Register here.
- Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon.
- Blue Ridge Relay, September 11-12
- Lexington 5k, 10k, 1/2 marathon in November 2015.
Prayer Requests:
Walker and the whole Phillps family
Devo (by Treadmill):
Prov. 19:21 – His purpose will prevail
Moleskin:
Another great morning at TP with my brothers. Really enjoyed it. Someone commented that YHC had a “little pep in his step” today, and they were right. It’s the q-drenaline or whatever you want to call it, but it’s definitely real. So to those that haven’t, I say put your name on the list to Q; you will not regret it. Also, welcome FNG Doubtfire and Booby Trap (first post to TP far as I know). Hope to see you back in the gloom sooner rather than later.