AO: Shadow
QiC: Suds
Pax Count: 16
Pax List: BiBo, Big Apple, Chaingang, Dorian, Dubya, Dunder, Fireballs, Leon, Manhole, Mossad, Radar, Ricochet, Scout, Suds, Sunshine, Wreck-It Ralph
FNG Count: 0
Downrange: 0
The Return of Bibo and visit from number 33.
A great morning was upon us. Humid, but cooler with prizes in the wings.
The grand prize of the morning, icy cold Rolling Rock – 33…… A little nip from the glass lined tanks of Old Latrobe. We tender this package as a premium beer for your delight and economical use. It comes from the mountain springs to you – Rolling Rock
To victors, goes the spoils!
Warm up:
Warm Up, short rounds of exercises with tempo with burpees at beginning of each round:
- Burpees 5, 4, 3, 2, 1, OYO
- Drunk Hillbilly, Imperial Walker, Low Slow Squat, Floyd Mayweather, Parker Peter – IC 2, 4, 6, 8
Aerosmith over the bottom of the parking lot incline. Start with alternating Lung walks, inch worms, crab walks from bottom of hill to the old wood post by entrance to Austin drive way.
The Thang:
Chase The Bear up the hill. Partner 1 bear crawls, Partner 2 does 5 merkins at bottom of hill and then runs up replacing Partner 1 bear crawling, alternating to the top
Top of Hill:
- Rocky Balboas, dips IC (10) x3
- Dry Dock Crabs IC (6) x 2
Mosey down hill around to cul-de-sac for Jail Breaks:
- Cul de sac to top of stairs
- Chiller to Roberts Drive
- Corner to entrance of Nature Center
Mosey down to the Lido Deck for the main event:
Cinco Minus Reduction (5 Rounds, 5 exercises)
- Divide into teams (3 or 4)
- Team works exercises together (3 members do 3 merkins = 1 merkin not 3 / 3 members do 2 merkins = 2 not 6). Counting together.
- Team members should always be doing the same exercise.
- 5 rounds, dropping an exercise each round (looks like table below):
| Rd 1 | Rd 2 | Rd 3 | Rd 4 | Rd 5 | Total | |
| Squats | 50 | 50 | ||||
| Merkins | 50 | 50 | 100 | |||
| LBCs | 50 | 50 | 50 | 150 | ||
| Step Ups | 50 | 50 | 50 | 50 | 200 | |
| Air Presses | 50 | 50 | 50 | 50 | 50 | 250 |
| Total | 750 |
While team performing exercises, one team member runs stations carrying ruck sack performing exercises
Station 1 – 10 Turkish Get ups or 8 holding the weight
Station 2 – Run up Nature Center hill touch at&t box (run this station without ruck sack) Return pick sack and off to ..
Station 3 – 30 LBCs
Station 4 – 15 Overhead presses, 15 kettle bell swings
Station 5 – 30 jump ropes or 30 battle rope (unilateral row)
Team member returns to team, switches off with another team member runs stations as noted above carrying ruck sacks, alternating so that everybody gets a turn. Think we ran out of time.
2 minutes of grateful dead (Take It To The Limit – Eagles). Cut short. That’s a Wrap.
Grand Prizes – Rolling Rock (ice cold) to winners of various exercises. Ran out of time but believe Fireballs, Chaingang, and Ricchet won the Cinco Minus, and Dorian won the jail breaks.
CoT:
Prayers: Mrs Scout (elbow), Mrs Radar (covid), Mrs Chaingang (bike wreck), Bibo (hip, continued rehab), and any others mentioned or not mentioned.
Praise: Return of Bibo. Sounds like PT is going well and he will be in full swing soon.
YHC took us out in prayer. Until Next Time, and There will be next time – Suds
PS – probably bringing visual aid on Cinco Minus Reduction Next time…..
Naked Man Moleskin:
- Proverbs 3. List out the instruction and the benefit if we are focused, living faithfully in our hearts and mind.
- Beer of Week: Rolling Rock (33). Trip down memory lane. Clarification on previous post – New Realm Blackberry Smoke is a LAGER, not some berry mango honey infused goatsmilk meade or something weird like that. Is straight beer named for the rock n roll band, Blackberry Smoke. Delicious. Can get at Total Wine in 6 packs (pint sized cans). Strong recommendation.
- No Chicken Hanger citing or moments