AO: Shadow
QiC: Suds
Pax Count: 10
Pax List: Big Apple, Billboard, Dorian, Dubya, GreenBean, Manhole, Potter, Suds, Sunshine, Wreck-It Ralph
FNG Count: 0
Downrange:
Great morning for some friendly competition. So the Pax of 10 went to work.
Warm up:
Warm Up (attempted to be up tempo)
1 burpee – Windmills, low slow squats, Floyd Mayweather, newtons cradle, SSH x 2
2 burpee – Windmills, low slow squats, Floyd Mayweather, newtons cradle, SSH x 2
3 burpee – Windmills, low slow squats, Floyd Mayweather, newtons cradle, SSH x 2
4 burpee
The Thang:
As we started our work we had to break every 5 minutes as follows:
EYMOM minute 5, 15, 25, 35, 45, 55 – 5 burpees
EYMOM minute 10, 20, 30, 40, 50 – 10 merkins, 10 big boy sit ups
As we started our work we had to break every 5 minutes as follows:
EYMOM minute 5, 15, 25, 35, 45, 55 – 5 burpees
EYMOM minute 10, 20, 30, 40, 50 – 10 merkins, 10 big boy sit ups
Thang One
20 yds of alternating lunges and inch worms
Thang Two
Chasing the Bear (oldie but goodie, kind like seeing the Eagles and hearing Take It Easy, just a basic must)
Partner 1 bear crawls up the hill in race to the light pole, Partner 2 does 15 LBCs runs up to replace Partner 1 bear crawling, Partner 2 does LBCs. Rinse & repeat. Goes on until we had a winner. Wreck It and Sunshine won this event to no surprise.
Up to top of hill for curb dips, 2 sets x 15, Rock Balboa, 2 sets x 15. Mosey down to the Lido Deck (parking area at Austin over looking the Nature Center for a truly wet muggy experience)
Thang Three – Busch Light Invitational
5 Teams of 2 competed for the ultimate trophy readily available to us this morning (an ice cold 6 pack of Busch Light, you can see that drop of icy water sliding down the side of the can now, yeah)
Team works thru Dora (100 squats, 200 merkins, 300 LBCs). Challenge is while being complete each partner must complete several stations of exercises carrying their ruck sack to each station.
Station One – Turkish stand ups (hold dumbbell of 10 or 20 lbs) over your head while you lay down touch the dumbbell to the ground over your head and then proceed to stand up while keeping dumbbell above your shoulders. 5 reps each arm. Move to next Station.
Station Two – 30 LBCs, Move to the next Station.
Station three – with Coupon, complete 14 kettle bell swings, 30 overhead presses. Move to the next Station.
Station Four – Battle Rope. Complete 60 (30 each arm) Unilateral Wave exercise. As you swing it back down, swing the other rope up with your left hand. The ropes should be moving opposite one another. Kind of a gasser. Return back to Lido deck wall to replace team mate working thru the Dora. Team mate then works the Station while other team mate finishes the Dora.
The Winner was Green Bean and Dorian were the winners. Congrats!
Thang Four- Duck Duck Goose (like Stone’s playing Satisfaction, always a good time)
Mary time. The “It” led the pax in cadence for three sets of favorite exercise and then went about Duck duck Duck – Goose! Tapping another pax member into a game of chase around a smaller section of parking the lot.
Thang Five – Grateful Dead (while listing to Uncle Johns Band)
3 rounds (4 min, 43 sec according to I-Tunes)
Mosey back to COT for 10 Monkey Humpers. That’s a wrap. Awards to Green Bean/ Dorian for winning he Busch Lights Invitational. Award to Manhole for getting back out there with a strong showing after shaking the Rona.
CoT:
Awards to Green Bean/ Dorian for winning he Busch Lights Invitational. Award to Manhole for getting back out there with a strong showing after shaking the Rona.
No major announcements. Great Prayer by Manhole
Thank you for the opportunity to lead. Until Next Time, and there will be next time, – Suds
Naked Man Moleskin:
Scripture of day: Psalm 107 – unending Thank You. v 1-43. Enjoy
Beer of the week: Terrapin, Imperial Hazy IPA. Cant give this one a strong like, but good. Thick, carmel, slightly bitter, and sweet finish. Not your typical thick cloudy hazy IPA.