After a challenging month of IronPax, South Durham found itself a little short on its block count. A quick trip to Lowes, and a borrowed stencil from @Fiddlestick, and the HIM's of the Piranha were in possession some fresh concrete that needed to be moved out of my truck and lifted in various ways before being stacked neatly on a pallet.
Warmarama: much of the usual, SSH, arm-circles F&R, Mtn Climbers, Michael Phelps, Harverster – and 5 burpee's OYO.
Pickup the blocks from the truck, and move to the lot behind the cafeteria and circle up.
ME:
CPR's – 6 count movement that involves and curl, overhead press and tricep extension – then, run lap
Kettle Bell swings with block – focus on those glutes! – then, run a lap
WWIII – an IPC favorite- then, High Knees a lap, because running is something yada yada yada
move those blocks to the wall for a standing slow wave! Pax line up on the wall for a peoples chair, count off by threes, one's hold block overhead, two's hold it out in front of them, and three's hold it at their waist. There is a 5 sec wall of fire, and PAX rotate which position they hold he block after each 5 sec countdown. Baseball may be over in Durham ( great season Bulls!) but i still love to do the wave.
Next, stay at the wall, for B2W ring of fire style – then, run a lap
Weighted Squats, followed by single arm rows – then, run a lap
Time for a some Block Mary:
On your 6 hold feet at 6 inches while holding block overhead
All-American-Hammer seated on block – keep those feet off the ground! paint transfer optional
Peter-Parker-Peter- then, run a lap – backwards
Floyd plank into an Oblique crunch, L&R
CPR again but this time, one movement at a time
Curls – overhead Press- tRicep ext.
Neatly stack those broken-in blocks, and mosey back to startex. FLoyd-plank until PAX arrive.
Time was conserved for a Merkin ring of fire – each PAX completing 5
Announcements: Quarterly Report – THIS SATURDAY
The Bull – last Saturday of THIS MONTH
Welcome FNG Croaker
COT – make an effort to give everyone the time, patience, and understanding you would of someone hat is new to our group. We can get complacent, whether you see that PAX every week, he just returned from a summer-long pickleball excursion, or he's the FNG welcome them to the AO the same. With a joyful attitude and open arms.