Eno Beach

January 12, 2018

WHEN: 01/12/2018
QIC: Pusher
PAX: Blistex, Buffay, Hightower, Nickelback, Nubbin, Pusher, Toast McQueen

YHC signed up for his VQ this week.  The warm weather is quite the contrast from last week and reminded me that we need to start working on those beach bodies!  PAX in the Northern Province are fortunate to reside on the beautiful beaches of the Eno River and when it’s time to hit Fews Ford at the State Park with the 2.0s we must be ready.  The “beach muscles” for most PAX are quite different than decades ago and must be well trained to lug 40 lb 2.0s, coolers and other gear in and out of the minivan on vast summer adventures.  This was the shared vision I aimed to inspire in the eager PAX this morning.

(found this online…0:30 to 1:00 gives a flavor of the Eno Beach experience…remainder of clip up to you)

https://www.youtube.com/watch?v=Kyb_eu2yhsA

WARM-UP:

Mosey to the top of parking deck. Let’s end our week on top.
SSH x 25 (cadence count)
MTN Climbers x 15 (cadence count)
WMH x 10 (cadence count)
LBAC x 5, big x 5 (cadence count), reverse and repeat
Merkin x 10 (single count)

THE THANG:

PAX moseyed down parking deck to YHCs truck to unload the coupons (16 kg kettlebell, 35 lb dumbbell x 2, 25 kg plate) and set up 4 stations for curls, overhead press, kettlebell swings, and chest press.

Round 1 – ½ PAX bear crawl up 1 level of parking deck and RYAO back while other ½ complete AMRAP of assigned weight. Lifters trade with runners and repeat.

Mumble chatter with Buffay that YHC was glad to see the warm weather allowed him to return sans tights today. Several encourage the hearts for great standing Homer to Marge hip snap form at the end of several the kettlebell swings.

Recover with Eno River trivia – PAX paid a 5 burpee (OYO) penalty for incorrectly stating the length of the Eno (A: 40 mi).

Round 2 – ½ PAX RYAO up 1 level of parking deck and lunge walk back while other ½ complete AMRAP of different weight than previous round. Lifters trade with runners and repeat.

Round 3 – as above with ½ PAX crab walk up and RYAO back while others lift weight AMRAP.

Recover with Eno river trivia – Yes, the Eno flows into the Neuse River but first into Falls Lake. PAX paid a 5 burpee (OYO) penalty.

Mosey to Orange County Library parking lot and circle up. Shared some penalty free Eno facts on the way with minimal mumble chatter from the PAX.

The library is a place to get edumicated. Stealing a page from Adolphus in his Form Week visit to The Rock, I aimed to enable others to act by asking each PAX to Q their favorite F3 exercise including leading the count. YHC found this to be a helpful intro at that previous post.

Mountain climbers x 10 (cadence) – Pusher
Air squat x 15 (cadence) – Nubbin
Flutter kicks x 20 (cadence) – Blistex *Note – mumble chatter from PAX about ab burn
Wide grip merkin x 10 (cadence) – Nickelback
Makhtar N’Diayes x 10 (4-count) – Toast McQueen
Spiderman merkin x 7 (cadence) – Buffay
Body builders x 8 (8 count) – Hightower

MARY:

Flutter kicks x 15 (cadence)
LBC x 20 (cadence)
WWIIs x 10 (cadence) – because Eno Beach sounds a bit like a WWII campaign

COT:

Announcements – reminder to sign up to Q.
Prayers for Hightower’s father, Nickelback’s sister

MOLESKINE:

Had fun with the VQ. Adjusting plan for odd/even numbers, timing and weather stretch you on the fly. More to pay attention to as the Q including the count, calling exercises and observing the PAX to assess for time to recover or hit the gas and remember what happened for the BB…  Shout out to Floyd, on his Master Q challenge at my FNG post 9/1/17.