AO: Shadow
QiC: Suds
Pax Count: 11
Pax List: Big Apple, Billboard, Dorian, GreenBean, Manhole, Novocaine, Ricochet, Scout, Seles, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Another great morning after a night noisy thunderstorms. The heavy rains left the dewpoint at a solid 80 plus. Off the this group of 11 went to work.
Warm up: Tempo warm up
1 burpee
SSH, Squat, Drunk Hill Billy, Parker Peter, Floyd Mayweather – IC 2
2 burpee
SSH, Squat, Drunk Hill Billy, Parker Peter, Floyd Mayweather – IC 4
3 burpee
SSH, Squat, Drunk Hill Billy, Parker Peter, Floyd Mayweather – IC 6
4 burpee
SSH, Squat, Drunk Hill Billy, Parker Peter, Floyd Mayweather – IC 8
5 burpee
SSH, Squat, Drunk Hill Billy, Parker Peter, Floyd Mayweather – IC 10
The Thang:
Aerosmith to bottom of hill, Combo of lungs, crab walk, inch worm to wood Post.
Chasing the Bear – Partner Up
Partner 1 starts the race up the hill to light pole/AT&T box, Partner 2 does 5 merkins then runs up and replaces Partner 1 crawling up hill. Partner 1 runs downhill, does 5 merkins runs back up and replaces Partner 2. Repeat to the finish line.
Slozy to top of hill for few exercises:
- Dips IC 12, Rocky Balboa IC 12 – X2
- Dry Dock Crabs IC 5 x2
- Mosey downhill through the woods to cul de sac.
- Jailbreak to Chiller at the corner of school
- Jailbreak across the parking lot.
Main Event – Partner Dora with 4 Station Work out.
Partner Dora of 100 Squats (I hate squats), 200 merkins, 300 lBCs. While the 2 partners are working to complete the Dora, Partner 1 runs around the parking lot carrying ruck sack of either 30, 40, or 60 pds to 4 stations:
Station 1 – 10 Turkish Get ups
Station 2 – 20 LBCs
Station 3 – 20 overhead Press, then 20 Kettle bell Swings
Station 4 – 30 Jump Ropes, or 30 Unilateral Battle Rope Pulls
Once Partner 1 completes the round, replaces Partner 2 working Dora, Partner 2 runs round parking lot completing work outs at each Station.
Grateful Dead – Uncle Johns Band (4 min, 43 seconds)
Round 1: Plank – Right arm up – Plank – Right Leg up (5 stone mountains with leg up) – plank – 5 newtons cradle – plank – left leg up (5 stone mountains) – plank – left arm up – 360 spin.
Round 2: Right arm up – plank – right leg up – plank – 5 merkins – plank – left leg up – plank – left arm up – plank – 360 spin
Round 3: Repeat Round 2 with different merkins, Recover
Mosey downhill. Jailbreaks up the hill to wood post x 2
Head to COT for 10 monkey humpers
CoT:
- SLT is Monday night – check with Manhole
- Bibo has surgery this week
- Big Apple (2nd Annual) Caddy Day at the Pool Party is coming up – Check with Big Apple on details
I believe Novocaine took us our in prayer. Thank you to Pax members who helped with Cadence and counting this morning. And Thank you for the opportunity to lead.
Until Next Time and There will be a Next Time – Suds
Naked Man Moleskin:
Scripture of the Week: Jermiah 29 v 7: 7 Also, seek the peace and prosperity of the city to which I have carried you into exile. Pray to the Lord for it, because if it prospers, you too will prosper.”
Wine Recommendation: La Forge Estate 2019 Cabernet Sauvignon