SHOULDER DAY!!

  • When: 09/13/2019
  • QIC: Winthorpe
  • The Pax: Peeping Tom, Stick Built, Haggis, Two Fingers, Oz, Cuddy, Lil' Wayne, Kavorkian, Bit Coin, Ingrown, Pyro, Faulkner, Unicorn, Black Dog.


15 brave souls now have shoulders that many dream of having and few have.  A little mumble chatter early about Cam Newtons wardrobe choices and also the upcoming battle between Carolina and the mighty Demon Deacons of Wake Forest.

No FNGs, so we jumped right in with a mosey back to OUR meeting spot at the Gazebo:

Warm-o-Rama

  • SSH X 20 IC
  • Slow Windmills X 14 IC
  • Sungods while balancing on 1 leg X10 forward and back IC

The Thang 1

  • Exercise 1 – Side Plank to Merkins X 10 IC – Hold Plank for
  • Exercise 2 – Shoulder Taps X 10 IC – Hold Plank for
  • Exercise 3 – Raised Leg Merkins X 10 IC – Stand Up for
  • Exercise 4 – Overhead Press X 20 IC – Back to Plank for
  • Exercise 5 – Plank Extensions X 10 IC

Recover and a short mosey (because I wanted to, not because you told me to) to the wall in front of the Convention Center for:

The Thang 2

  • Exercise 1 – Ranger Merkins X 10 IC
  • Exercise 2 – Carolina Dry Dock X 10 IC
  • Exercise 3 – Pike Shoulder Press with Feet on the Wall X 10 IC
  • Exercise 4 – Plank Lean forward – slow 10 Count

Rinsed and repeated

Moved to the covered area for everyone to have a spot on a taller wall for:

  • BTW Squats (Start in standing position with back to wall.  First move is squat, second move is BTW, third move is squat and fourth move is jump up.  X 10 IC
  • Ascending Testicles – Started in Plank and QIC called out 10, 30, 45 and 90 degrees and hold BTW for 10 count.

Moseyed down the road to the corner for:

  • American Hammers X 20 IC
  • LBC X 25 IC

Moseyed back to the short wall for a Raccoon Crawl.

That brought us back to the covered area for another round of

  • BTW Squats X TB12
  • Descending Testicles – Started in BTW and went to 45, 37.5, 10 degrees and hold plank for 5 count.
  • Q’s choice from Plank – 5 Merkins OYO – Hold Plank, 5 Carolina Dry Docks OYO – Hold Plank, 5 Werkins OYO – Hold Plank, 5 Diamond Merkins   Recover.

Moseyed back to the Flags for

Mary

  • Box Cutters X 20 IC
  • Low Slow Flutter X TB12 IC
  • Round 1 of 007’s – Car interruption and Unicorn social time with passers by
  • Round 2 of 007’s
  • Hip Flexer and Lower Back stretches.
  • Plank hold for 90 seconds.

Counted off, name-o-rama and gathered for COT.

Left with a prayer for those still effected by the Hurricane.

As Lil’ Wayne likes to (almost mockingly) say … “you guys are doing great.”

Thanks for the push this morning and always … getting better in mind, body and spirit slowly but surely.

Go Deacs!

Winthorpe out!

Leave a Reply

Your email address will not be published. Required fields are marked *