CONDITIONS: 45 degrees and foggy….a virtual heat wave for the Knoxville PAX.
Welcome & Disclaimer given by Dimples
THE THANG
COP1: P-Nut
Side saddle hops x20 (IC)
Imperial Walkers x15 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)
COP 2: Dimples
Overhead press with coupons x10 (IC)
Curls with coupons x10 (IC)
Squats with coupons x20 (IC)
Repeat all three exercises again…
Route 66: P-Nut
Quick mosey to the stop sign near the far end of the upper parking lot. Applied our first Flying Headlock/Billy Zane by pulling a sadclown off the running path and having him join us. He was joined by his M (uh…what do you do about that?) for the remainder of the workout.
The goal was to run a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.
Round 1: Burpees
Round 2: Merkins
Round 3: Big Boy Situps
Round 4: Squats
Round 5: Carolina Dry Docks
Partner Carry Indian Run: Dimples and P-Nut
100 yard Partner Carry, single-file lines with an Indian Run concept . One partner carries down; switch on return. Rinse and repeat
Mosey to parking lot
Isometric circuit: Dimples
Squat circuit
Push-up position circuit
Ab’s: Dealer’s Choice
Crazy, knee-to-elbow partner pulls – Ratchet
Crossing Dollys – Woodshack
COT
Name-O-Rama:45 brave souls, including 9 FNG’s.
BOM
P-Nut read Colossians 7:19. Reminded everyone to be grateful and to express gratitude at every opportunity. AYE.
Dimples prayed us out.
MOLESKIN
This was a cardio buffet for the PAX. Spirits were high with the Billy Zane experience…coupled with the interesting reality of having an M infiltrate the group. Queen B kicked our fannies.
Lots of spirited mumblechatter.
P-Nut and Dimples (Submitted by Cap’n Crunch)