AO: Shadow
QiC: Suds
Pax Count: 18
Pax List: BiBo, Big Apple, Billboard, Chaingang, Diablo, Dunder, Fireballs, HVAC, Leon, Novocaine, Potter, Radar, Ricochet, Rum Runner, Saltlick, Scout, Suds
FNG Count: 0
Downrange: Nibbs
Warm up:
Half Mills x 10, SSH x 12, Imperial Walker x 12
Bear Crawl, Crab Walk, Inch worm in an alternating fashion up part of Nature center hill and backdown
The Thang:
Chasing The Bear – Success (Thank you Wreck it Ralph!)
Partner 1 bear crawl up hill while Partner 2 does 10 merkins, then Partner 2 runs up and replaces Partner 1 on the bear crawl up the hill. Partner 1 then does 10 merkins and then runs up and replaces Partner 2. Repeat to the top.
Then lunge walk to Robert’s drive waiting on the Six to complete the bear crawl. Mosey to Scouts cul-de-sac
Duck Duck Goose Mary Rama
5 exercises of Mary called by Pax Members: Kobe Bryant, Mason Twist, Low flutter, LBC, and big boy sit ups. Mosey to next Cul-de-sac
Grateful Dead for Seles
Plank alternating each hand and each leg with workins, merkins, and diamond merkins x 5 at the end of each round with 360 degree spin. Mosey back to Austin.
THANG:
Cinco Minus Reduction
5 exercises (squats, merkins, dips, LBC, air presses) x 25 (125 total) complete with run around parking lot. Full set for first 2 rounds, removing 1 exercise each round starting on the 3rd round. RDS1&2 – all exercises, Rd 3 drop squats, Rd 4 drop merkins, Rd 5 drop dips, Rd6 drop lbc, Rd 7 25 air press. Running roughly 200 meters between rounds. Good stuff
Ruck Sack Races
The 2nd installment of Ruck Sack Races. Think we had 4 rounds tossing bags approximately 200’ down the parking lot to the finish line. Teams of 4 or 5.
Team members (1&2) toss 30, 40, or 60 LB bag then plank in place. The remaining team members (3, 4, and 5 if you had a 5th) do 10 merkins (only after the bag is thrown) and then run up and throw the bag down the lane towards the finish line. Members 3-5 then drop in plank position. Then team members 1&2 do 10 merkins and run up and toss the bag. Repeat until you get bag across the finish line
CoT:
Saltlick took us out in prayer. Glad to have Nibs join us. Shared his experience of getting in shape and general habit building through Andy Frisella’s #75HARD = Tactical Guide to Winning the self war.
Naked Man Moleskin:
Soundtrack
Universal Sound, Tyler Childers
Let it go, Def Leppard
Put Your Hands Up, The Struts
Keep it Between the Lines, Sturgill Simpson
Rock n Roll, Led Zeppelin
Singing the Blues, Marty Robbins
Saturday Night’s Alright, Elton John
I Walk the Line, Johnny Cash