CAPTAIN THOR:
1 big boy sit-up – 4 American hammers progressive to 10 BBSU – 40 AH (total 55 BBSU, 220 AH) we had to throw some body destroyers in between and did Superman’s at the end to stretch our abs and lower back.
Half a lap
HOPS AND DIPS:
1 side straddle hop – 4 triceps dips progressive to 10 SSH – 40 TD (you guessed it 55 SSH, 220 TD)
Super slow slow mosey to COT, next time I Q I have to make sure to bring lots of cheese for all the whine we had.
MARY: Moroccan night clubs, windmills, walking dogs and honeymooners
ANNOUNCEMENTS: Read your newsletter
COT: prayers for kids, families and people recovering from injuries and surgeries.
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:
