Q: Polyp ,
PAX: Polyp, Cuddy, Hambone, Pyro, Peeping Tom
FNGs: None
COUNT: 5
Warm-a-rama: Side straddle hops, Carrot pickers, Abe vigodas, Sun gods, Downward dog, Upward dog
The Thang:
Mosey to benches
Station 1
40 Reps each
Straight-leg bench dips
Merkins
Freddie Mercurys
Sumo squats
Mosey to bleachers
Station 2
35 Reps each
Diamond Erkins
Wide Erkins
Flutter kicks
Lunge walk
Mosey to bench at back of track
Station 3
30 Reps each
Bench dips with bottom pause
Derkins
Big Boy sit-ups
Step-ups
Mosey to stadium ticket booth
Station 4
25 Reps each
Inverted rows (low bar pull ups)
Merkin with bottom pause
Zombie crunches (12 each side)
Mike Tysons
Mosey to pull up bar
Station 5
20 Reps each
Ranger Merkins
Derkins
Hanging knee raises
Jump squats
Mosey to covered area
Station 6
15 Reps each
Air presses (3 second hold at top)
Erkins
LBCs
Bulgarian split squats
Mosey to front lot
Mary: The Q was gassed, so I delegated to the PAX. Dealer’s Choice around the horn for a variety of exercises. Q polished it off with 5 Burpees and a few final stretches to close it out at 0800 sharp.
COT: Counted, named, announcements short prayer.
Don’t know about everyone else, but I was spent. Couldn’t make Coffeeteria, but I think most or all of PAX headed to Carolina Bagel. Thanks to PAX for coming out on a crisp morning for what I hope was a good beat down!
The Showboat 55 – Registration
F3 Cape Fear – The Showboat 55, Inaugural Annual CSAUP
Saturday, December 12, tel:0700-1200
USS North Carolina Battleship Memorial, Wilmington, NC
Beatdown aboard the battleship: free and open to all PAX.
Race registration: $40 (includes commemorative patch, event T-shirt and breakfast).
To pay the $40 race registration, Venmo @F3CapeFear (account.venmo.com/u/F3CapeFear) with “Showboat 55” and your name in the note. Your spot in the race is confirmed once payment is received.