A dozen (12) pax huddled around the flag on a exemplary Tuesday morning. Not too hot, not too cold, fog was in check and YHC was ready to get after it. The intro was short and sweet  – “know why we’re here?…know the disclaimer, aye? nay? #leggo. This unexpected shortness may have scared some of the pax as mumble chatter pursued. We moseyed to the front of the school for a warm up.

Warm-a-rama

  • Sun Gods x 10 IC – bigger at 5
    • reverse x 10 IC – bigger at 5
  • SSH x 10 IC
    • 2 burpees
  • SSH x 10 IC
    • 3 burpees
  • SSH x 10 IC (Hold your wide)
  • String Rippers x 10 IC
  • Plank
    • 6 inches
    • regular
    • Bridge
    • Regular
    • Hips Down
    • Regular
    • Bridge  (Sacked got his oil checked by some traffic)

Pax moseyed to the Sunset – Country Club intersection for the start of the Thang

The Thang

Pax were introduced to a “clock” of roads for Blimps. Exercises would be done at “Home Base” and the 1st street light/intersection.

  • Burpees 10 & 10 – Up Sunset
  • Lunges 20 & 20 – Up Hamilton
  • Imperial Walkers 30 & 30 – Up Country Club
  • Merkins – 20 & 20 – Down Sunset
  • Plank Jacks 10 & 10 – Sunset & Pembroke
  • Squats 20 & 20 – Pembroke & Sunset

Pax reconvened back at the front of the school for some rotator cuff work. Each pax grabbed a band and a pole.

Clocks –

  • Palms Down – 12
  • Thumbs up – 11 & 1
  • Thumbs down – 10 & 2
  • Palms Down – 9 & 3
  • Reverse Fly
  • External rotation – each arm
  • Internal rotation – each arm

Mosey to the basketball court, band in tow

AFAP – (as fast as possible)

  • Bicep Curl- Single arm, double arm
  • Shoulders Press – Single arm, double arm
  • Triceps Overhead – Single arm double arm
  • 10 merkins – 5 diamond merkins – 10 Super Mans
  • Superset
    • Single arm
      • Bicep, Shoulder, Tricep

BurpeeBall

  • Single, Double, Triple (no recorded faceplants)

Mary

  • LBC x 20 IC (with resistance band)
    • Starfish (suck bellybutton down as far as possible)
  • LBC (elevated feet) x 20 IC ( with resistance band)
    • Starfish ^^^
  • Homer-to-Marge x 15 IC
    • Hello Dolly x 10 IC
    • Reverse Crunch x 15 IC
    • Marge-to-Heaven x 15 IC

#Moleskin

  • Buck, Spike, JR took charge and pushed the rest of us. Impressive display gents
  • Courtesy of all the pax transporting props. Hoser, Spike, JR, Blue Oyster. Much appreciated and noticed, men.
  • Great balance of wind sucking, mumble chatter, ooooohs, ahhhhhs for a supreme workout. Keep bringing it.
  • Schnitzel was an especially good sport as he passed a couple AOs in order to attend #fenceline for a perceived lack of running. Sorry to disappoint, but thanks for maximum effort. Btw, we only ran 2.4 total. 1.5 during the Thang

Announcements

  • Cecil on Q Thursday somewhere in VA. Will reimburse mileage at the going AAA rate.
  • Drago on his last Q before moving to CNC – Thursday – Sweat Angel
  • 3rd F on Tuesdays –
  • COUGAR TOWN next Saturday for Schnitzel – forget about Country Nightmare (shots fired)

COT

  • YHC took us out with all thanks and guidance provided by the Big Man upstairs. Guide and lead the pax throughout the day and week to come.

Aye!

~ Big Mitt

 

 

 

PAX: minimal

QIC: yes