It was an incredibly hot and muggy morning and the workout I had planned at the Crows Nest didn’t do it any favors.  We were all dripping with sweat and smoked by the time it was over.  I’m still tired as I write this a few hours later…

Mainly due to IR, DR, or Jedi’s postiversary, only 5 PAX showed up today at the Crows Nest, but they came ready.  We were glad to have NASA come out this way! He hasn’t had the opportunity to post at the Crows Nest so I even modified things a little to give him the “tour” so to speak, more on that later.

After practically no disclaimer, we took the long mosey towards the back of the school.  Along the way we did some karaoke’s, NUR’d, butt-kickers, and toy soldiers, before arriving in the back parking lot for warm-a-rama; which consisted of the following in cadence:

• Windmill x10
• Plank/Elbow Plank (30 count)
• Elbow Plank Peter Parkers x15
• Back to plank for Merkins x10

I was inspired by Sasquatch’s Q at the Swamp 3 or 4 weeks ago so I’ve been doing something a little different for warm-ups, it must be working because at least 1 PAX shouted that he is starting to hate my warm-ups.  Mission accomplished!

The 1st routine of the morning was supposed to get the blood flowing before the main event and I think that was accomplished.  We did “Eights”, which is basically just a modified “Elevens”, and also fit with my theme for the workout.  1 Pull-up at the playgroud and then a run to the top of the parking lot for 7 Diamond Merkins, back to the playground for 2 Pull-ups, and 6 Diamond Merkins at the top… you get the drill.

The 2nd routine was really supposed to the the last and final, but I called an Omaha before we even started because I had a surprise for Nasa.  I had 8 cones setup in the field in the shape of an Octagon with an additional cone in the center.  There was about 40ft. from center to each cone.  Each cone had an exercise taped to the top of it.  I had planned to partner up for this, purely for the push, but we ended up going solo mainly.  We all started at one of the points in the Octagon, performed the exercise and then broad jumped to the center cone and performed 4 burpees.  When finished with the burpees, we bunny-hopped back to a new point/cone and did that exercise.  We were to do this until we made it all the way around the Octagon, we always broad jumped to the center cone and bunny hopped back.  We always did 4 burpees in the middle.  As I mentioned earlier, I called an Omaha on this one to shave some time off so we only did half of the number taped to the cone and 4 burpees instead of 8.  It was still brutal because it was a leg/cardio burn for sure because of the exercises chosen:

• 50 SSH
• 50 Jump Rope
• 25 Squat Jump
• 20 Jump Lunges (each leg)
• 10 Jumping Spiders
• 50 Plank Jacks
• 10 Donkey Kicks
• 10 Bomb Jacks

And that was half!

So like I said, NASA was here, and probably the most amazing thing about the Crows Nest is the Green Monster so we were going to pay him a visit.

The last and final ad-hoc routine was a King-of-the-Mountain type exercise at the Green Monster.  1 PAX would stay at the top and perform Makhtar N’Diayes, while the remaining PAX run down and back up, twice (I quickly Omaha’d this to 1 time up and down to save time, it takes like a minute to go up/down this F@#%$!!! thing).  We then cycled through all the PAX, each one staying at the top for a rotation while the rest go down and up the hill.  Makhtar N’Diayes were to be OYO until the 6th made it back up the hill, then the next PAX would be “King”.  At one point I thought NASA might need an ambulance while he was laying on his back, practically motionless, at the top of the monster, but he recovered and finished! Well done brother!

We finished with about 5 minutes to spare and still had about a 4 minute mosey back to CoT so we ended up arriving just in time.

• NASA on Q at Children’s Attention Home
• Prayers for injured PAX, Homebrew, BTB
• Prayers for safe travels (Austin Powers travelling to England Thursday, Whopper taking a job in Washington)

Until next time,

-Flux