- QIC: Senator Tressel & Lutefisk
- When: 05/12/2018
- Pax: BMT, Cable Guy, Change Order, Cornhole, Decibel, Falcon Crest, Fish Sticks, Gecko, Half Shell, Lutefisk, Mr Clean, Never Never, Senator Tressel, Smuggler, Trucker
- Posted In: Alcatraz
Begin with disclaimer and went around the roadway circle for a “quick slow” mosey.
Circle up for warmup
-10x windmills
-10x low slow squats
– 15x peter parker
-15x parker peter
-downward dog / honeymooner
-10x plank jacks, recover
-10x cherry pickers
Mosey to other side of parking lot where the real pain began early:
-Merkin ladder: drop for 20 merkins, run 10 yards and drop for 19 merkins, run back 18 merkins, run back 17 merkins…. rinse and repeat until 10 merkins for a quick 165 merkin beatdown. WOW
Mosey to baseball field where we completed the field of dreams: count off by 4’s, each base had 3 PAX. The 4’s started at home plate for 15 burpees – they are the timekeepers. When done, each base moved onto the next base until the cycle was completed by all. 1st base was AMRAP squats, 2nd base was SSH’s, and 3rd base was LBC’s.
Circle up around the pitcher’s mound so we can finish off our arms with Jack Webb’s.
It is now 0700 and time for Senator Tressel to take over with:
Mosey from the ball field and head down to Tara Tea Dr (steep hill). Form two groups and face the hill:
1. Round 1: run to the top off the hill and back, plank at the bottom until everyone is back, recover. Slow squats on Q’s count with a few holds mixed in.
2. Round 2: run backwards to the top and back, plank at the bottom, recover.. Slow, alternating lunges on the Q’s count with a few holds mixed in.
3. Round 3: run to the top and back, plank at the bottom, recover. Slow monkey humpers on the Q’s count with a few holds mixed in.
4. Round 4: run backwards to the top and back, plank at the bottom, recover. Calf raises for an unspecified time while the Pax cacthes their breath.
5. Round 5: run to the top, run back down, then run back to the top, do 5 burpees at the top, plank until the 6 is finished.
Mosey back to the baseball field for tunnel of love. The Pax attempted 2 rounds, but it was a bit of a cluster. Lutefisk’s merkin fest was too taxing on the upper body, and sustaining a tunnel for 16 to pass through was ill advised at that point.
Circle up for 6 MOM (all in cadence)
Freddie Merc x 20, Hello Dolly x 15, American Hammer x 20. Superman hold x 2. End with the Body Destroyer (one of YHC’s personal favorites).
COT – prayers for sicknesses to be healed among PAX and their families and mother’s day with special shoutout to Mr Clean’s children and all children who have lost their mothers.
It is now 38 hours since the completion of this, and I still hurt. Everywhere. Which is awesome. Thanks for the opportunity to lead! -Lutefisk