At 5 minutes to 6am with no PAX in sight, CableGuy and Bolt wondered if it was going to be a dual beatdown. With seconds to spare, 4 more PAX arrived in the high moisture content morning.
We welcomed back Comeback posting for only his second post, first last fall EH’d by VuVu. Disclaimer was given and we moseyed around the WEP trail.
Taken by CableGuy to the upper parking lot for warmups. As per his style, cadence proceeded at a pace about 50% faster than most Q’s. We kept up the best we could with SSH’s, ParkerPeters, PeterParker’s, mountain climbers, merkins, squats, seal jacks, …
*** Q’s, always take note of who’s in attendance and that a demonstration/reminder of an exercise may be necessary. ***
Staying in the same lot, we were treated to a beatdown ladder of burpees countdown starting with 10 at one end (to 1), cross lot sprint, and the other end 10 squats each time.
Marylou nicely informed us it was a total of 55 burpees.
The blood was pumping and the arms were hurting as the rain started to trickle about halfway through.
Before Bolt took the PAX to the field for 5 pain stations, he gave the PAX a few words about our responsibility as men to watch out for and protect the women and girls in our lives. We have been going through a steady stream of news on sexual abuse, assault and domestic abuse.
An easy walk down the hill to catch our breaths before the 5 pain stations which each had their own ‘lanes’ of varying length. 5 starting cones had workout instructions on them and a corresponding turn-around point cone. A little improvisation with only 6 PAX (expecting 10 or more), we lined up at the cones. Top instruction for one PAX, bottom for other PAX staying at cone.
cone1: top instruction: Run up hill carrying 40# to cone and back/bottom for PAX staying: squats
cone 2: top: Broad jump to corresponding cone and back; bottom: calf raises
cone3: Sprint to cone and back/ American Hammers w/ 20# or 30#
cone4: BearCrawl to cone and back/ bomb jacks using 2-10# bags
cone5: Lunges carrying 2 sand bags to cone and back/ merkins
We did a final run through of the stations as a group.
Back to COT lot for a few minutes of Mary.
A good push by all PAX.
*** Q’s: Remember to never leave the 6 behind. Remember that we are all at different fitness levels. Be encouraging and positive and supportive.
Bolt finished with his thoughts about it being our responsibility to look out for all the women in our lives: our wives, our daughters, our nieces, our friends, our neighbors. We are seeing bad men do bad things and a lot of men who downplay the problems or don’t speak out against the perpetrators. It is our responsibility to not only protect, but to speak out against the behavior when it occurs. Talk with your women, but especially your daughters. Let them know what good behavior of men should be.
Yeti in 2 weeks. Reminder about our community involvement in Paradise with our workouts and mentoring/reading sessions. P200 coming. Prayers for PAX with sick children and relatives with health issues.
Thanks to Uncle Sam for volunteering to tutor in Paradise
2 for post workout breakfast at The Peach Stand.
*** Final Q tip: After using cones and/or coupons on a rainy day, be sure to not stack cones and leave in car for a few days and dry coupons asap. Stinky!