Perfect weather for 23 men to start Friday fantastically.  It was great to welcome back my younger brother Gomer Pyle and Kung Fu Dog from Nintendo.

With an FNG, we knocked out the mission statement before a little warm-up of:

1. 5 Burpees OYO
2. Cotton Pickers IC x 10
3. Oz Quad Stretches
4. Oz Pigeon Stretches

The Thang:

1. Mosey from the point to the Galley Store Corner (Corner of Pollock and E. Front)- Plank for the 6. 10 Merkins.
2. Backwards Run to City Hall- Plank for the 6. 10 Merkins, 12 Toddler Squats.
3. Mosey to the corner of Craven and S. Front St- Plan for the 6. 10 Merkins, 12 Toddler Squats, 14 LSF in cadence.
4. Jail break to Convention Center Overflow parking lot- Recover/Circle up. 10 merkins, 12 toddler squats, 14 LSF IC, 5 Burpees OYO.
5. RING OF FIRE
   1. Ring of Fire- various exercises in a rotating circle, stopping to do a different exercise
   2. Defensive slides clockwise
      1. Bobby Hurleys- squat, then jump up and raise arms as if taking a jump shot- will do roughly 5 of these
   3. Defensive slides clockwise
      1. Pistol Squats x 5 on a single leg, slide further, switch legs
   4. Bear crawl Clockwise- LBCs x 15 at multiple stop
6. Mosey to the end of the Raccoon Wall
7. Rabid Raccoon Crawl- Crawl the long wall, 5 Burpees OYO, Crawl the short wall, plank for the 6
8. Mosey to the drawbridge wall
   1.  People’s Chair 10 count down the line
   2. People’s Chair 5 overhead claps down the line

MARY:

Peepin’ Tom’s Bushwood Ab workout was so good we rinsed and repeated it (25 of each):

1. In & Out
2. Bicycle
3. Reverse
4. Crunch Frog
5. Wide Leg Situp
6. Scissors
7. Hip Raise
8. Heels to Heaven
9. Rollup V-Up
10. Oblique V-Up
11. Leg Climb
12. American Hammer

Sufficiently short of breath, we closed with Name-O-Rama and welcomed Bonnie to the group!  Have a great weekend men!

Pyro

No FNGs and a desire to hear grunting and grumbling ASAP, we were lulled into a Warm-O-Rama of Downward Dog that quickly turned into:

1. 6 Burpees OYO
2. LAP (Out to the far drawbridge-side tree & back)
3. 12 Burpees OYO
4. LAP
5. 18 Burpees

(6 +12+18= 36!)

Sufficient warmth initiated, therefore…

Tha Thang:

1. Ascending Testicles
   1. SIX- 15 degree Derkins
   2. TWELVE- 45 degree Derkins
   3. BTTW- 36 seconds- that was the plan, but those 15-degree derkins were much harder than expected, thus this was roughly a 36-count
2. People’s Chair- 72 seconds
3. Convention Center Wall
   1. Raccoon Crawl- plank for the 6
   2. Box x 12
   3. Dips x 12
   4. Irkins x 12
   5. Rinse and Repeat
4. Mosey to the “New Bern Beachfront,” so-named aptly by Gander (aka the field between flagpoles and gazeebo)
5. TRIANGLE Workout- Form a 3Some
   1. Light 1- Ranger Merkins x 36
   2. Light 2- Pistol Squats 18 each leg
   3. Light 3- Peter Parkers- 18 each leg
   4. An attempt was made to make this a relay of sorts, but that failed. YHC apologizes.
6. Audible to lights in a line. Apologies to Ingrown and Pax member #2 that jogged back to the start.
   1. Light 1- LSF x 36 two-count (each leg counts for one)
   2. Light 2- Copperhead squats x 36
   3. Light 3- Ranger Merkins x 36
7. Ascending Testicles
   1. SIX- 15 degree Derkins
   2. TWELVE- 45 degree Derkins
   3. BTTW- 36 seconds count…-ish.
8. People’s Chair- 72 seconds
9. SPRINT to the Gazeebo

Mary:

1. 11 LBCs 4CIC
2. 12 American Hammer 4CIC
3. 13 Freddie Mercury 4CIC
4. Repeato
5. @F3FlankSteak Special- BoxCutters to close it out IC x THIRTY-SIX (brutal, brutal).

Closing:

1. Blessings to CornFed (and Gander!) for moving back home this past week!
2. Prayers for Cornfed’s Aunt and Uncle as they travel and undergo further cancer evaluation and care.
3. Prayers for Bitcoin’s Dad as he begins Melanoma treatment today
4. This past week marked 6 months since Hurricane Florence. Prayer of Thanks for the many blessings have.

Pyro…burnin’ out!

Pyro

A PAX of 17 sought to fight the cold and get it done.

Warm-O-Rama:

1. SSH IC x 20
2. Goofballs IC x 20
3. Sweat Angels- On your six do a double dolly (arms and legs at 6″ off the ground) like you’re making a snow angel.
4. Ring of fire slides with squat call out

Tha Thang:

1. Mosey from the point to E Front St.- 10 Burpees OYO
2. Mosey to Craven St Corner- 10 4x4s OYO
3. Mosey to Middle St Corner- 10 Double Merkin Burpee OYO
4. Mosey to the railroad tracks/Hancock St.- 10 Burpees OYO
5. Mosey to Metcalf/History Center Ramp
6. Partner Up: Partner A- 5 Progressive Box Jumps on the Cement Seats-  Partner B- Butkus (rapid step-ups x 30 seconds on the curb). Rinse and Repeat
7. Mosey to the History Center Steps- Merkin Ladder up, lunges to 2^nd level, Merkin ladder x 2.  This was easier than expected, so we repeated with 4 merkins per step
8. Mosey to the History Center Boardwalk Corner: BLIMPS: 5 Burpees, 10 Lunges (Each Leg), 15 Imperial Walkers (4-count), 20 Merkins, 25 Plankjacks (2-count), 30 Squats
9. Stop at the corner of boardwalk- B
10. Stop at halfway up next boardwalk- BL
11. Stop at History Center Parking lot- BLI
12. Stop at the back of Skysail Condos- BLIM
13. Stop at back of the Convention Center- BLIMP
14. Stop at field next to the Gazebo- BLIMPS
15. We ran out of time for ASCENDING TESTICLES…next time!

Mary:

1. Box Cutters to close it out IC x THIRTY

Closing:

1. Count-O-Rama
2. Name-O-Rama
3. Prayer

If you haven’t Q’ed, SIGN UP! Co-Q with someone. It’s worth it!

Pyro