January 2nd, 2018 By Laser

7 PAX beat the warmth of their fartsack to start the year out right. YHC had hit the snooze and woke up in a panic with 5 minutes to get dressed and out the door. Heart pumping, YHC made it with two minutes to spare as Schoolbus, Flyboy, Pleasure and 2Step were pulling into the clubhouse. R2D2 made it one exercise into the warmarama and The Farm caught us in the first mosey. There were many lessons learned in the cold morning air and it went down like this:

Warmarama:
SSH x 20 IC
2 Burpees
WMx 20 IC
2 Burpees
IST x 20 IC
2 Burpees
CP x 20 IC
2 Burpees
LSS x 20 IC
2 Burpees

Mosey to Rip Rap, Grab a rock and line up shoulder to shoulder on the path for:
Bucket Brigade – PAX at end picks up and passes his rock then sprints to the front. After passing first rock, next PAX immediately pick up his rock and does the same. Go from Rip Rap to Playground

Remember the single exercises we do:
Groiners X 10 IC

Modified DORA 1,2,3:
Hail Mary x 100 (10 sets/5 reps each partner)
Hot Potato x 200 (10 sets/10 reps)
Curls x 300 (10 sets/15 reps)

Makhtar N’Diayes x 10 IC

Overhead Press x 10 IC
Standing Row x 10 IC

Chilly-Jack x 10 IC

Absolution: Groiner, Mahktar N’ Diayes, and Chilly Jack, done on an 8-count cadence
Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand)

Rocks back to Rip Rap and Mosey to Shovel Flag

MARY:
LBC x 20 IC

RECOVER! RECOVER!

COT and BOM

Moleskin:
*Lesson 1 – Your phone will freeze and shut off when it is 12 degrees outside. Having your winkie on said phone is a bad idea!
*Lesson 2 – R2D2 learned that the water in your water bottle will not freeze when left inside your car as quickly as it will if it was outside your car. This is especially true when you have vodka in your water bottle.
*Lesson 3 – If you are doing a partner exercise, you add the number of reps you AND your partner compete to make the total number of reps. AKA 5+5=10. Isn’t R2D2 a teacher?
*Lesson 4 – If you push your pace during a post run in freezing the temps your lungs will let you know about it!
*Lesson 5 – There are at least 7 PAX at Davis Lake who committed to make 2018 an epic year!

Announcements:
*MeCa Winter Party is Saturday, January 27th at Cabarrus Brewery. There is an eVite that was sent for all PAX to be able to RVSP. If you did not get an eVite check Slack or let Laser know. Cost is $10 per person and it will be an awesome night!
*Convergence this Saturday, January 6th at 7:00AM is the launch of MeCa’s newest AO – The Mineshaft – on the campus of UNCC. Clown Car leaving Davis Lake at 6:20AM.
*Davis Lake 3rd-F ISI Book Study starts back up next Monday, January 8th. There are two polls on Slack for preferred start time (5:30 or 6:00) and to choose the book/video we will study together. Hope to see all the DL PAX out there! Location TBD based on start time (either Starbucks or Chick-Fil-A)

Great job this morning gents! It’s always a pleasure to share the gloom with you! – Laser OUT

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