We had 15 PAX gathered in the gloom for my VQ posting at Poopdeck, including 1 FNG EH’d by YHC.
Disclaimer was fully disclaimed, then we were off.
Warm-a-Rama
- Short jog then circle up
- Windmills
- MNCs
- Imperial Walkers
- Low Slow Squats
- Plank, Honeymooner, Downward Dog
The Thang
Moseyed over to the parking lot by the boat ramp for Ponzi Cones. So called because the reps form a pyramid, and they hopefully leave you spent. 4 cones set up around boat ramp parking lot (1/4 mile loop), 1 in each corner. PAX do the exercise for the round at each corner (4 sets), running/jogging between corners and plank till 6.
10 Burpees
20 LBCs
30 SSH
30 Plank Jacks
20 Freddy Mercuries
10 Merkins
For example, Round 1: run to 1st cone and do 10 burpees, run to 2nd cone and do 10 burpees, run to 3rd cone do 10 burpees, run to 4th cone do 10 burpees. Plank until 6 comes in. So you actually get 4X each exercise.
I shared some quick thoughts on a difficult period of leadership I had gone through recently. Looking back, it was a lot of prayer and my awesome family that got me through it. Sometimes I just need to be reminded that being a leader does not mean going it alone. Then we moseyed up to the wall for triple check.
Triple Check
PAX split into teams of 3. We had 15 so the math was perfect. Each round there are 3 exercises (1 for each PAX on the team). P1 and P2 hold their exercise until P3 returns from a lap. Everyone switches when P3 returns, cycling through until everyone does all three.
P1. Wall Sits
P2. Plank
P3. Run a lap around the parking lot
Meant to do 2 more rounds with variations on this, but we ran out of time. Circle up for COT.
COT
FNG was named Cherrio – originally from England.
Prayers for families, hurricane recovery, and work.
I had a great time planning out the workout and leading for the morning. Thanks to the 14 who came out for my maiden voyage as skipper of the Poopdeck. And a big thank you to Wild Thing for the opportunity to lead.
-Homebrew