Warm-O-Rama YHC planted the flag for a strict 0530 launch. We began with the classics: Side Straddle Hops and Imperial Walkers. Noticing the headlights of Chocolate Box and Newport rolling in on two wheels, the PAX held a Grapevine stretch to allow the latecomers to join the gloom. Once the band was back together, we moseyed across the street to Providence United Methodist Church (PUMC) to get to work. It turns out Newport was late, like his native ancestors he was roaming North American Cotswolds hunting for large prey. We would learn he was closer than ever.
The Thang The objective was volume. We set up a circuit around the PUMC campus consisting of 10 stations. The PAX were given a choice of reps (Standard vs. Heavy) at each stop. The PUMC Circuit (3 Laps Completed): * ‘Dercans (10 or 20) * Squats (20 or 40) * Diamond Merkins (10 or 20) * Squats (Again... because legs feed the wolf) (20 or 40) * Step Calf Raises (20 or 40) * Bear Crawl transport * Bulgarian Split Squat (10 each leg) * Dips (10 or 20) * Plank Jacks (20 or 40) * LBCs (20 or 40) After three full laps of the campus, we moseyed back across the street to the home base at St. Gabes for some elevation work on the hill. Partner Work on the Hill: * Round 1 (x2): Partner A sprints up the hill while Partner B does Spider-Man Merkins. Flapjack. Repeat. * Round 2 (x2): Partner A sprints up the hill while Partner B does Carolina Dry Docks. Flapjack. Repeat. Mary We finished with a Lunge Walk Ladder and held Side Planks to run out the clock. Moleskin * The Visitor: Great to have TicTac join us down range from Tallahassee, FL. The man literally delivered a Mastodon femur before coming to the workout. That is a big bone. If you’re going to be late or miss a workout, "I was transporting prehistoric fossils" is now the only acceptable excuse. The mammoth was likely hunted and killed by a Nantan in its day, so in honor of that Newport took TicTac for coffee. * The Late Crew: Chocolate Box and Newport, thanks for making us stretch a little longer. We needed the flexibility for those Bulgarian Split Squats. * Strong Work: Three laps of that circuit was no joke. Great push by the whole crew—Sausage, Bene, Ripper, Boondoggle, Matlock, Lot Lizard, Fly With Me, Bounce and Cindy all put in the work. COT / Announcements * Thanksgiving: Prayers of gratitude for Diego and his continued recovery. * Prayers: Lifted up Cindy’s Uncle Tony. * Christmas Cluster: Next Wednesday morning at Ranger. * Atlas Tea-Totaling: Occurring same day as the Cluster (Wednesday), Q’d by YHC. * The Big One: New Year’s Day Convergence & F3 15th Anniversary. 01/01/26 at 0800. Location: Alexander Graham Middle School. Mark your calendars now. Always an honor to lead. — YHC