We started the beautiful morning with a nice mosey around the dumpsters. Thankfully, the one in the back had the aroma we were looking for. Oh, the memories.
Circle Up:
10 Merkins, 20 Windmills, 15 CDD, 12 Cherry Perkins, 10 Mountain Climbers, 10 Parker Peters and 10 Peter Parkers.
Mosey to the front for some circle of Abs.
Low and behold her come the Ruckers and they needed some men to help them carry their coupons. We joined them and did some Ruck Pushups, Coupon carries with shoulder press and squats and some Burpees. We then carried the coupons to Napa where we parted ways.
We had an AMLAPs with 10 burpees, 20 CDD, 30 Squats, 40 LBC/Hello Dolly, 30 lunges, 20 Merkins and 10 Bomb Jacks then a lap.
Once finished we mosey to COT and ended with some boats and canoes, Cha Cha Planks, Windshield Wipers and X-O’s.
WARMUP:
10 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – Merkins
While moseying to The Circle Fountain…
Danger Zone
PAX runs while Danger Zone by Kenny Loggins plays in the background. Every time the words “Danger Zone” are heard PAX does single squat then resumes running. End result is 3 and a half minutes of run with sporadic squats.
THE THANG:
B.O.M.B.S.
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the end of the sidewalk and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Short message about pushing through the trials in your life. It’s only making you stronger to get through those tough times.
“Your life will be enlarged in proportion to the amount of iron you have endured, for it is in the shadows of your life that you will find the actual fulfillment of your dreams of glory. So do not complain about the shadows of darkness —in reality, they are better than your dreams could ever be. Do not say that the darkness of the prison has shackled you, for your shackles are wings —wings of flight into the heart and soul of humanity. And the gate of your prison is the gate into the heart of the universe. God has enlarged you through the suffering of sorrow’s chain.”
~GEORGE MATHESON
Mosey back to Parking lot
3 minute EMOM
10 Burpees
20 Merkins
30 Squats
MARY:
Alphabet (or ABCs)
On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred.
ANNOUNCEMENTS:
Royale last Q at The Abyss – 5/18/22
DaVinci Art Raffle
New AO – The Yard starts tomorrow, Grassy Knoll on Q
COT:
Anxiety and Prayers for Families
The theme for today was looking at things from a different perspective. That perspective was upside down nose to nose with a brick wall.
Disclaimer asking PAX to modify as needed – you know your limits, but also don’t be a wuss.
Warmup on side of HT:
20 Goofballs – increasing the pace to ludicrous speed by rep 20
10 merkins
10 moroccan night clubs
10 Carolina Dry docks
lean up against the wall and stretch the lats. I find that when doing shoulder work, warming up the shoulders and stretching the lats really helps me. Your mileage may vary
Part 1 – The wall
balls to the wall
10 count from PAX
shoulder taps – 5 each side
another 10 count
get off the wall
20 merkins
10 wall walks with a merkin
People’s chair
while holding people’s chair, leapfrog x2
Duck walks round 1 to really get after the quads
Crab walks round 2
Balls to the wall
10 Hand stand pushups – preferably without smashing your face on the sidewalk
optionally Carolina dry docks – know your limits here
Mozey to the other side of the parking lot near the Indian restaurant
Part 2 – The Pain
AMRAP (15 minutes)
5 burpees every minute on the minute
20 Squats
20 Lunges (10 each leg)
10 Diamond merkins
Bear crawl to other side and repeat
Part 3 – The calm before the storm
10ish minute AMRAP
20 Mountain climbers
20 LBCs
20 Flutters
10 Box cutters
skip to the other side
Part 4 – The Finisher
3 minute AMRAP – This is a sprint
10 jump squats
10 jump lunges (5 each leg)
10 wide arm merkins
sprint to other side
“That was sufficiently terrible” – Change Order
This took us straight into COT, where we discussed being better husbands.
Very quick demo of what was coming. 12 exercises pulled from the intro dance to Peacemaker.
The board:
Oh, and everyone grab a 4.5lb paver for each hand. They’re brand new so the gloves are to keep your skin from being sliced open.
THE THANG:
HIIT workouts with all 12 exercises. Everyone, just use the beat!
1. Squat lat pull w/alt leg raise
2. Dumbell scarecrow
3. Lat pulls w/alt high knees
4. Al Gore tricep extensions. Arms out, elbows turned UP
5. Apollo Ono with shrug/lat pull/whatever felt right
6. Overhead press (with optional pelvic thrust)
7. Lunges with full arm motion
8. Side arm lat raises
9. Hillbilly walker
10. Scarecrow again
11. Slow, full arm circles with one arm, holding the other out. Guitar hero style
12. overhead press to tricep extesion and back
We did the above for:
1. 90 seconds on, 20 seconds rest
2. Take a break with a long lap around the parking lot
3. 30 seconds on, 12 seconds rest
4. Two of each, straight down the line, try not to mess up or burpees
5. Everyone did fine, so 10 burpees as a reward
6. Two each one more time, because the ruckers needed to know what they were missing
https://photos.app.goo.gl/SByJGmeayUfkfNab7
Funhouse talking about what AKA is all about
Tinsel talks about the Manion WOD at Chupacabra on 4/29
YHC letting everyone know that we can soon start posting BBs in Slack, and to update your names or you won’t get tagged
COT:
Talked about F3 being open to all men. While YHC is reasonably certain that most of the men there was some flavor of christian, I asked men to bow their heads for a moment of murmuring silence. When complete I also said I don’t want to ignore things that are difficult in each others lives. grab the man next to you if you need to talk about something. This is CoT, and we trust.
NMM:
I’d been thinking about this workout for weeks, basically the first time I saw the intro credits for Peacemaker, I knew I had to bring this to an AO near me. And it just so happened that I had the Swamp on AKA, so I watched that credit sequence over and over until I had a solid, awful, dumb, stupid workout ready to share with whatever AKA groupies were brave enough to drive out to Rivergate.
I knew it was going to make guys feel dumb, stupid, perhaps even embarrassed, but the smiles went on for miles, and the shoulders have been successfully melted. Mublechatter was epic, everyone had a great time, and I couldn’t be more thrilled to have brought a fun, shoulder smoking Friday morning to The Fort. Thanks for putting me on the calendar, Slapshot!
Peacemaker intro:
