I cannot find my weinke from this one but posting this for PAX credit.
WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence
THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages
– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.
Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver
Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press
Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.
Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.
How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.
ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching
WARMUP: SSH, wmills, tappy taps, merkins… ddogs to hmooners to arm raises – both arms, yes BOTH arms.
THE THANG: benchwork- step ups, derkins
A Sweetest 16s – burpee & sumo squat madness.
MARY: 3 minutes of Mary. Some held onto the ball until the buzzer
ANNOUNCEMENTS: AKA apparently started 3 days ago, even though we still have 2 days of March. read your newsletter
COT: yes
BUY-IN:
100 KB swings. 3 burpees every time the bell touches the ground
THE THANG:
11’s
Goblet Squats and Burpees up the dirt hill. 1 Goblet squat at the bottom, 10 burpees at the top. 2 squats, 9 burpees etc.
Head over to the hill at the entrance of the parking lot. More 11’s.
10 lat pull-over(YouTube it for demo), 1 merkin at the top of the hill.
Didn’t finish because time was up.
MARY: None
ANNOUNCEMENTS: AKA continues, Q school.
COT:
WARMUP: ran around parking lot with a few exercises thrown in: butt kickers, high knees, shuffles. Circled up for: SSH, merkins, hillbilly walkers, squats, and some hamstring and back stretches.
THE THANG: Ran over by Indian restaurant (which has been a number of different local establishments but it sounds like this restaurant is PAX approved), we began the fun. Dora concept but no partner. 25x merkins, 25x squats, 25x (count right leg only) flutters. Run to other end of parking lot and rinse/repeat…back and forth for a total of 100x.
Stop 2 was over at the church parking lot – same idea, different exercises. 25x CDD, 25x single count lunges, 25x Freddy (right knee only)…total 100x.
Last stop was in the back parking lot, where the dumpster fumes were at a low. 15x variety merkins (5 diamond, 5 wide arm, 5 ranger), 30x variety claves (10 out, 10 reg, 10 in), 25x LBC. Run and rinse/repeat 4 total times.
MARY: left time for 2 exercises back at COT
ANNOUNCEMENTS: newsletter and cannoli run
COT: prayers for health and families
We had 12 Pax, make it 13, Splinter drove through the Circle of Pain while we were doing out Side Straddle Hops. While I did prove a disclaimer, I forgot to mention incoming vehicles as a potential hazard.
Back to warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches, Peter Parker, Parker Peters)
Next, we moseyed to the entrance of the Middle School. The workout for the remainder of time was The Accumulator:
Do the exercise and take a lap around the buffet. Rinse and Repeat, accumulating each exercise.
10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees
Unfortunately, the above reps were impacted by inflation, here are the revised reps:
15 Merkins – 25 Flutter Kicks – 25 Squats – 36 Plank Punches – 28 LBC’s – 25 Carolina Dry Docks – 15 Burpees
**lesson: inflation has a random impact on prices (in this case reps)
Most pax got through the full list, some of the crazies (fast pax) started from the top again. Back to COT.
WARMUP: lap around runde and back to the lot for SSH’s, Squats, merkins, imperial and hillbilly walkers with burpees mixed in.
THE THANG:
Sweet 16 – Burpees at one end, Sumo Squats at the other. Exercises always added up to 16.
Survive and Advance to the Elite 8.
Kracken Burpees at one end of the parking lot, lunges at the other – always adding up to 8 total.
Final 4 – hang at the pull up bar while pax planked. Someone new got tagged in to go to the bar every 30 seconds.
MARY: a few flutters and hello dollys. Uber called time early. He wasn’t having it.
ANNOUNCEMENTS: took place
COT: The 5th core principle
Always an honor to lead at the rock. Thanks, Uber, for the opportunity.
Grateful,
Cyclops
WARMUP: stuff
THE THANG:
10 KB Swings
20 LBCs with Bell
30 Skullcrushers
Mosey
40 Curls (or 20 each arm)
50 Tricep Extensions
Mosey
60 Overhead Press
70 KB Swings cause Bandcamp whined too much
60 Flutters with Bell
Mosey
50 Goblet Squats
40 Rows (20 each side)
30 Calf raises
Mosey
20 American Hammers
10 Manmakers
Mosey
Hip Flexors
Mary for last 3 min
MARY:
ANNOUNCEMENTS:
COT:
Nine men covered more than three miles with an early morning trip to Wally World. Here’s what we did:
The Thang
21s – In unison PAX does cadence count Side Straddle Hops, counting aloud 1-5. Reps 6-21 are all mental and everyone must stop together at 21. Five Penalty Burpees for missing the cut off.
Run 1 Mile to Wal Mart
7 of Diamonds – Four corners with exercise reps increasing by seven at each corner (7, 14, 21, 28)
70 Merkins
70 Flutters
70 Squats
70 Bombjacks
70 American Hammers
Mosey back to AO – stopping periodically for 21 Carolina Drydocks and 21 Knee Tar Jais.
NMM
There’s an old Italian saying, “after the game, the king and the pawn go into the same box.” When our days are done, it doesn’t matter how much money we made or how fine our possessions were. We should use our time to get right, live right, and lead right so we can leave right. Stay humble, be kind, and love always. That’s the legacy that lasts beyond when we close the box on the game.
Aye!
WARMUP: Mozy, Side straddle hops, tie fighters
THE THANG: two pain stations set up 50yds apart, two rounds…almost 3. Mozy to tables for step ups and dips
MARY: round robin
ANNOUNCEMENTS: Donations to ship remaining shoes
COT: prayers for Peabody, prayers for Family!