- QIC: Old Bay
- When: 04/28/2015
- Pax: Anchorman, Lugnut, Spitz, Dark Helmet, Spiderman, Beacon, Solid State, Photobomb, Cake Boss, Stang, Change Order, Old Bay
- Posted In: The Ballroom
Running with Dark Helmets “Ascend” theme from the Ballroom last week, the 12 pax that posted this week were tasked with climbing a pair of cascading walls up to the launch-point parking lot (an exercise introduced by Senator Tressel shortly after this AO came online).
After COT, a bonus exercise of hunting for Dark Helmet’s lost key to his cargo van ensued (tweet pic). I believe the pax were especially motivated to help find the key in hopes that the van (fence-mobile?) contained high quality goods they could buy with cash at a low price (like speakers or tv sets). The key was found after a few minutes of searching, but no such booty exchanged hands (at least no one is reporting to have witnessed such transactions).
The Thang:
Double Applesauce down to lowest parking lot for dynamic warm up
- SSH x25
- WM x15
- Bear crawl half way across parking lot, lunge out the rest of the way
- Low Slow Squats x20
- Toy Soldier in place x20
- Sprint back to starting side of parking lot
- IW x20
- Mountain Climbers x20
- Karaoke across parking lot (flip sides half way)
- Carolina Dry Docks x20
- 5 Burpees OYO
Double Applesauce back to one of the upper lots, where the cascading retaining walls loom.
Main Event – Triple Check (modified):
- Split into teams of 3
- 1st man in People’s Chair
- 2nd man doing merkins
- 3rd man climbs wall and runs around back to team
- Rotation positions when 3rd man returns
- Exercise complete when team reaches 200 merkins
- Repeat w/ bomb jacks (100 count)
- Repeat w/ plank jacks (200 count)
Run to grassy area near launch point
- Dual tunnel of love
- Seal team sit ups
- Rinse and repeat
Ab Lab
- Seniors choice (start with most senior pax and work down). Exercises picked were:
- LBCs
- Rosaletta
- Low slow flutter
- Freddie’s
- Protractor
Thanks to the pax for post, effort, and encouragement during and after the workout. It’s always and honor and pleasure to Q.
-old bay