Nine F3 New Bern men congregated at The Bear this morning ready to get the weekend rolling…..(Winthorpe came in hot and almost rolled us all over). All were enthusiastic about the respite in weather and looked forward with angst regarding the warmer months that lie ahead.
No FNG’s so we moved right into it;
In honor of those who arrive on two wheels for our gatherings we took an Up Early lap around the parking lot in case any stragglers showed up and low and behold we collected one when McRibb was able to join us and we began with;
Sun Gods x 15, IC 4 CT w/ reverse/widening
Side Straddle Hops (SSH) x 25, In Cadence (IC) 4 CT
Downward Dog Calf Stretch OYO
Abe Vigoda x 10 IC 4CT
Frankensteins x 10 IC 2 CT
Imperial Walkers x 10, IC 4 CT
Tricep Stretch x 10 CT, Left (OYO)
Tricep Stretch x 10 CT, Right (OYO)
Mountain Climbers x 20, IC 4 CT
Wave of Merkins x 5, IC 1 CT on down
We concluded the circle Warm-O-Rama with a mosey to the covered area at school side entrance and continued with;
Step ups Rt leg (OYO)
Step ups Lt leg (OYO)
15 Derkins (OYO)
15 Dips (OYO)
15 Alternating side planks (OYO)
With all warming completed we continued our mosey around to the Lacrosse (captital L for Winthorp) practice field and partnered up. The sand bags had not suffuciently been worked out during our last meeting and required more break in time and we abliged;
P1 Burpees, P2 Shot put sand bag then frog jump to sand bag shot put again, back and forth 1 time, switch rinse repeat, run 1 lap, Al Gore for six
P1 & P2 back to back on your six. Pass sandbag around from side to side 25 times. Switch directions. Take lap plank for six.
P1 & P2 foot to foot on your six. P1 sit up w/ sand bag overhead toss to P2. P2 back down over head sit up and toss to P1. 50 times. Take lap Al Gore for the six.
P1 Inch worm planks w/ pushups, P2 30 sand bag raises switch rinse repeat, run 1 lap, Al Gore for the six
P1 Plank walks w/ burpee, P2 skip runs back and forth from side to side 4 times, switch rinse repeat, run 1 lap, leg raise for six
P1 Tripod (Alt Left hand, right leg extensions), P2 squat shuffle 2 times with sand bag, switch rinse repeat, run 1 lap, Al Gore for the six
P1 LBCs, P2 Carioca back and forth 4 times, switch rinse repeat, run 1 lap, take knee for six.
We ran out of time and didn’t quite finish what the Q had listed. We came together for
No new or old business. Blessings were asked for the Parson’s family as they move forward following the death of a mother, wife and friend. We gathered around and Q took us out in prayer.
The Mary came too us out of a need to carry sandbags from the Lacrosse Field to the parking lot. Not sure if the trek was a 1/4 mile or not but with two sand bags this could be the part of the work out that stays with us until Monday.
Thanks for the oppourtunity to Q this morning. It was a great ENC morning and especially great to have shared it with y’all. Peace Out – Faulkner