17 PAX strong this morning, a record for the Northshore mothership? Perhaps. I’ll leave the numbers to a shoeless Grundy. All I know for sure is we got lucky with the (slightly) cooler weather and everyone pushed themselves hard this morning.
It started as it usually does, with a little foreplay (t-claps to Butt Splice for the proper terminology): the 6:10 warm-up run. With the improved speed the PAX is turning in, it seems like this foreplay just isn’t enough. I wouldn’t be surprised to see this warm-up run expanding in the near future…
Warm Up:
SSH, Windmills, IW’s, Butt Kicks, High Knees, MC’s, all 20x IC, with the exception of the MC’s, which we took to 40x IC just to keep everyone on their toes.
The Thang:
Mosey to the seawall to kick things off with a set of 11’s, derkins on one end, Sister Mary Katherine’s on the other.
Everyone then partnered up to do some one leg squats (10x each leg). Then partners lined up back to back for a People’s Chair, held for one minute. Next up, one partner elbow planked while the other did lateral hops over him (20x), then swaparoo. Finally, Moonshine had a modification on the first exercise that added a twerk (I believe it was called the… Badonkadonk), so we threw that into the mix at the end.
Slight communication breakdown as YHC attempted to split the PAX in two for a relay race. Both teams lined up in a plank, while one man from each team sprinted about 30 yards and back to tag the next man. Round 2 was bunny hops there, bear crawl back, while PAX performed continuous squats. Ei noted Cap’n Sparkles was running like he was saving a baby (or a cat) and Rainbow Unicorn unleashed the fastest bear crawl we’ve seen yet, together they gave their team the edge it needed to win.
Back in to partner exercises with Pray to Gods 20x, and some leg push downs (20x), which are now officially called Tea Baggers, compliments of Moonshine.
Then we circled up for some T-Plank arm circles: left arm (10x IC), flip onto back for LBC’s (15x IC), right arm (10x IC), flip to front plank for merkins (15x IC). Back over to left side up t-plank for left knee-to-chest (10x IC), LBC’s (15x IC), right knee-to-chest (10x IC), flip back to front plank for final 15x merks.
Mosey back to the flag for a cigarette and some cuddling: Scorpion kicks (15x IC), superman hold (1 min), raised scorpion kicks (15x IC), Hello Dolly (15x IC), and Rosalitas (15x IC).
Countorama, nameorama (welcome FNG’s Firewall and Lucky Charms), announcements and coffeeteria. T-claps to Moonshine for dropping in from Raleigh, hope to see you again brother. Thanks for letting me lead guys, always a pleasure.
