AO: Shadow
QiC: Suds
Pax Count: 18
Pax List: BiBo, Big Apple, Billboard, Bovine, Fireballs, Flipper, GreenBean, Leon, Manhole, Mossad, Mulch Man, Potter, Radar, Ricochet, Saltlick, Scout, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Great weather and great turn out. 18 member Pax went to work listening to the soundtrack to Dazed & Confused.
Warm up: (Sweet Emotion)
- Min 0 – 5 Burpee Break (5B) every 10 minutes for he hour
- SSH, Imperial Walker, Half Mills, Drunk Hillbilly – all X12
- Min 5 – 10 Merkins (10 M) / 10 Big Boy Sit Ups (10 BBSU) every ten minutes for the hour.
The Thangs:
Chase the Bear (No More Mr. Nice Guy / Schools Out)
Partner 1 – bear crawl of nature center hill
Partner 2 – back up 5 steps, 5 merkins, run up tag Bear.
Switch, rinse repeat up the hill. Up the hill to Apex (or AT&T box)
Next
Min 10 – 5 BB
Curb Dips x 12, Rocky Balboa x12 – Repeat
Mosey down hill to get Ruck Sacks
Min 15 – 10 M, 10 BBSU
Mosey to Lido Deck (Austin parking Lot overlooking the Nature Center) for some sun and fun
The Diego or Cinco Minus (Team), 5 rounds of reduction (the perfect sauce)
- Exercises: 50 Squats, 50 Standing Lungs, 50 Dips, flutter Kicks, 50 air presses. In Teams of 4
- Cumulative with partner. Partner 1 runs lap around parking lot while carrying various ruck sacs and sand bags.
- Partner 2 starts exercises. When Team member 1 finishes, he switches with Team Member 2. Runs lap carrying ruck sack or sandbag (as available). Keep alternating team members as the team works through the exercises.
- Teams working and counting in unison/ work together completing the exercises in each Round while alternating as with each other as runners.
- Rounds 1 & 2 all exercises, Starting at beginning of Round 3 drop squats, Round 4 drop standing lunges, Round 5 drop Dips, Round 5 flutter kicks, Round 6 finish just air presses
- We were blessed with various tunes form the movie Dazed & Confused during this exercise
- this was complicated, but we got through it.
Had 4 joyful breaks at Min 20, 25, 30, 35 alternating between 5 BB, and 10 M / 10 BBSU
Duck Duck Goose (We have established everybody regardless of where you are from or what it was called in your home town, played this game as a child)
- Pax in circle doing Mary exercises while game is played
- 6 rounds, Only Wreck It Ralph caught (twice!)
- Various Tunes From Dazed & Confused
Min 40, 45 sessions 5 BB / 10 M, 10 BBSU
(Tribute to Seles) – Grateful Dead with Newton’s Cradle Merkins / One Legged Stone Mountains
Usual Progression with 5 OYO one legged Stone Mountain Presses on each Leg, and 5 OYO Newton’s Cradles with Merkin between each arm raise. Spin around in place at end of each round. 2 Rounds.
- Soundtrack – Uncle Johns Band, The Grateful Dead (5 minutes, 13 seconds)
- Min 50, 55 sessions of 5 BB / 10 BBSU
Mosey to COT. Finish with 5 min BB, 10 Monkey Humpers.
CoT:
- No announcements
- Fireball Took us out with heartfelt prayer!
Thank you again for opportunity to lead. Back to the bench until next time! – Suds
Naked Man Moleskin:
- No real announcements
- Scripture of the Week: Proverbs 1 v7: “The fear of the Lord is beginning of knowledge, but fools despise wisdom and instruction” ….. let’s all seek knowledge this week.
- Rocker Quote of week – Kevn Kinney “Support Your Troops, that’s not a political statement, that’s a people statement.” – Blackburn Park concert 2022
- Beer of Week – Depth Perception – Terrapin
- No Chicken Hanger worth moments today
- Soundtrack
- Aerosmith – Sweet Emotion
- Alice Cooper – Schools Out / No More Mr. Nice Guy
- Black Sabbath – Paranoid
- Foghat – Slow Ride
- Kiss – Rock & Roll All Nite
- Lynyrd Skynyrd – Tuesday’s Gone
- Runaways – Chery Bomb
- Sweet – Fox on the Run
- Ted Nugent – Stranglehold /
- ZZ Top – Tush / Balinese
- Not part of Soundtrack, but for the Grateful Dead session, the Grateful Dead – Truckin / Uncle Johns Band