Sweater Vest and Beano joined YHC for an approximate 5K around Garrett Farms.

Cars were pulling in and looks like we’ve got a big crowd on hand.  With the numbers being consistently high for the past few months, YHC was prepared to handle the numbers.  27 PAX in total were going to get some curbside service.

Warm-Up: Start with a quick lap around the church to get the blood flowing.

The Thang

The PAX find a piece of curb at the bottom of the parking lot.  Start with Rocky Balboa’s, rapid toe taps to the top of the curb, for one minute.  There was much discussion that this was not a Rocky Balboa.  Feel free to go to the Exicon on f3nation.com and type in Rocky Balboa and read the description.  We then performed quick bunny hops on the curb for an entire minute.  To conclude the warm-up on the curb, we do a wheel of merkins. 5 incline merkins. Rotate 90 degree clockwise so that left hand is on the curb and do 5 more merkins.  Rotate again and do 5 derkins.  Rotate one more time and 5 merkins with right hand on curb. Repeat wheel of merkins a second time.  I think the PAX really enjoyed this.

YHC then has PAX get both hands back on the curb and feet on the asphalt and start sideways bear crawling along the curb.  As the PAX finished they are instructed to side shuffle hop.

Up next, each guy gets their own piece of curb, once again with hands on curb and feet on pavement.  PAX perform a merkin, crawl down so all fours are on the pavement, perform another merkin, and then crawl back up into their original position.  PAX repeat this movement for 10 total merkins and then sprint around the parking lot.  PAX will continue this circuit until YHC calls time.  Most of us got 4 or 5 circuits of this.  Pretty sure Assisi got 6 or 7 loops in.

PAX run over to grab a piece of steel and bring it to the back parking lot.  Lunge walk with the steel and performing a Russian Hammer at the bottom of each lunge.

Mosey over to the wall. Half the PAX get into a people’s chair while the other half did 20 overhead presses. Flapjack.  We then repeated this two more times having the people’s chair PAX do weight over head once and weight out in front of them once.  We then switched over to some BTTW while PAX performed 20 overhead press.  Two rounds of this as well got us to an even 100 overhead press, and some tender shoulders.  Mumblechatter was pretty high during this period of the workout, with Yogi as the primary contributor.  T-claps to Floyd for getting different guys to count at the overhead presses, YHC should have been doing that with his own group, but I guess I just love counting to 20.

Mary:

Decided to do Mary with steel as well.  30 flutters IC with steel in the air, 15 Russian Hammers with steel IC, then 20 flutters, 10 RH, 10 flutters, and concluded with 5 RH.  Felt a good burn doing this with the steel.  Think having the extra weight made your form a lot better and really engaged the core and hip flexors.

COT:

• Cary is doing a special workout at 7am on Thanksgiving Day followed closely by a flag football game.  PAX are then invited over for lunch and watch football.  See Yogi or another CarPex PAX for more details if you are interested.
• Prayers for a member of Yogi’s church who was just diagnosed with cancer.  I apologize I don’t remember the name.  Message me and I can edit the BB.
• Our fearless site Q Tuco talked to us about the importance of getting to know each other, and to continue to grow as leader.  This means making time for 2nd F, and also signing your butt up on the Q sheet.  VQ’s are always welcome.  Justice and Soybean did a helluva job the week before