YHC had the honor of an invite to the Pantheon…an AO I last visited for a brutal #BlackDiamond.  So….toughness is all I know at this site and the PAX delivered again. It went a little something like this…

Mosey around the child drop-off loop with a series of 1) High knees; 2) Butt kickers; Skip Jumps.

After the dynamic warm-up, we circled it up and did the following:

1. 25 SSH
2. 10 SLOW Squats – hands to the floor
3. 10 SLOW Merkins
4. 10 IW
5. 5 SLOW windmills

Mosey to the bottom of the amphitheater

1. 10 Prison merkins OYO
2. Sprint up hill / Jog down x5
3. Backwards bearcrawl up the hill with 5 burpees at each level (Crowd pleaser)
4. Crabwalk back down the hill (Al Gores at the bottom until the 6 comes in)
5. Mucho Chesto series – 10 Merkins, 10 Diamond merkins, 10 Wide-arm Merkins

Mosey to stairs in back – partner up on the way over:

1. Wheelbarrow up the stairs, jog down and flapjack x2
2. 10 Burpees OYO
3. 25 LBCs as a rest

Short Mosey to back of school:

1. Peoples chair – arms up 10 count, arms out 10 count, 6″ lower arms out 10 Count
2. BTTW series – 45 degrees 10 count, walk it up to full BTTW for 10 count, walk it back down to 45 degrees and knock out 10 merkins
3. 5 burpees OYO

Mosey down to longer set of stairs – down and back x2 doubling up on the second time up.

Mosey to front of school with a stop for 5 Burpees OYO

1. 10 Incline Merkins
2. 10 Durkins
3. Mucho Chesto series again (as above)
4. 5 burpees OYO
5. 10 SLOW squats – hands to the floor
6. 5 Prison merkins
7. 25 Freddie mercury (as a rest)

Mosey back around with some high knees, butt kickers, skip jumps and backwards run.

COT

CSPAN was kinda light headed at this point so the announcements were at a minimum but we had reminders for F3 Dads this Saturday as well as the WWL sausage-only 2nd F.

Several prayers and praises were lifted up including message of people overcoming and perservering through various ailments and set backs in there life and well wishes and thoughts for Tatanka with his move to Florida.  CSPAN had regained his breath at this point and took us out with the good word.

Again, I GREATLY appreciate the invite to Q at this AO and the hard work that the PAX did through a warm and muggy morning. #ISI #HIM #GetBetter!

So another week of our lives goes by, and we have brought ourselves here early to bask in the glory of the gloom together at The Pantheon. With Zima making us “suggesting” we do 100 burpees last week, I knew we had to work hard this week as well to keep up the Site reputation, but I also felt like we needed to make this workout a little more Hog & Coyote friendly (Did you hear? That’s a thing that is happening this weekend) so we only did about half the burpees… But we’ll get to that later. Anyhow, we waited until the appointed time, then we disclaimed, then we got after it… The thang:

Short Mosey over to the smaller lot where we circled up and warmed up a bit:
A mix of windmills, Imperial Walkers, Mountain Climbers, and some Seal Clap SSHs, as well as some regular SSHs.

Another short, but quick, Mosey to the back of the school where we stopped to do 10 burpees OYO while we waited on the 6.

Then we ran around the side of the school to the outdoor amphitheater (?) where we began our burpees. Because, you know, who doesn’t love burpees?
Run up to level 1 – 5 burpees
Bear Crawl to level 2 – 5 burpees
Bear Crawl to level 3 – 5 burpees
Run back to the bottom of the hill, tag the concrete semi-circle pad and repeat x 3. #crowdpleaser
Various ab stuff (LBCs and Flutters and such until the 6 is in)

Next, we moseyed to the front of the school for a little something I am going to respectfully submit to the exercise list as “Pink Floyd” (Iron Horse said it – I think as a joke – last week at WEP, but I liked it, so there you go…). A Pink Floyd (think “The Wall”) is a series of wall exercises one right after the other, and I may refine it to a specific series later, but here’s what we did with a short recovery in-between each:
– People’s Chair for about a minute
– BTTW for two 10 counts
– People’s Chair for another minute
– BTTW for a 10 count and then 5 merkins on the wall
– One-legged People’s Chair, 30 seconds each side
– BTTW for 5 merkins
– repeat the 5 Merkins on the wall again
(We all hated that, too)

Mosey around again to the upper part of the main parking lot. Got in groups of 3.
Partner 1 does LBCs, Partner 2 does merkins and Partner 3 bear crawls to the first island and runs back – Rotate through everyone x 3.

Enough is enough, so we head back to the cars for a little Mary before it’s time to go.
A mix of Freddies, flutters, protractors and such finish off a very muggy, very sweaty workout…

As always, a pleasure to lead.

Helmet, out…