Lessons in multiplication, perseverence and addition (of a FNG)

Wakanda

  • Saturday September 14, 2019
  • 0700 – 0800

Arrived at the AO a little early with Messi Mozart to layout the pain stations. Moseyed back to the flag to find 8 Mile prepping for morning and wondered if it may be the 3 of us. Right on time the rest of the Pax rolled in hot and we launched.

Pax

Messi Mozart, Houlihan, Square Root, 8 Mile (Respect), Estrogen, HBO, Doughboy, Rodney Boone – FNG, Bruce Lee – QIC

Glad to have Rodney join us today. He met up with the Pax that assembled for 2nd F at Biscuitville after last week’s Wakanda workout. Square showed the Pax the ABCs of EHing a new member of the Pax and we all benefited from having Rodney with us today. The mission was affirmed, a disclaimer was dispensed and we launched with a nice little mosey leading up to:

The Warm-A-Rama

  • Motivators starting at a 7 count
  • Windmills (holding a 3 count on each side) x 10 IC
  • Sun Gods x 15 IC, Chinooks x 15 IC, Sun Gods (in reverse) x 15 IC
  • Imperial Walkers x 15 IC
  • Merkins x 20
  • The Pax lined up on one side of the Lincoln Academy parking lot and performed the following exercises to the opposite side:
    • High Knees
    • Butt Kickers
    • Karaoke back and forth

With muscle groups sufficiently warmed we moseyed to the circle sidewalk just outside of the football stadium for:

The Thang part 1

The Pax would move around the circle by using a combination of exercises in a multiplying ratio of 1 rep/4reps, 2 reps/8reps, etc

  • Merkin/Bear Crawl (1 Merkin, then 4 strides of Bear Crawl; 2 Merkins then 8 strides of Bear Crawl, and so on); the Pax moved half way around the circle like this, then held a Plank for the six. After a 10 count, we continued our way back to the starting point by:
  • Squat/Lunge with the same accumulating 1:4 ratio; the Pax then held Al Gore for the six and once reassembled we had another 10 count.

The Pax then moseyed down to the track for the Main Thang:

Cones were set up on the four corners of the track, the pax would perform an exercise at each of the 4 corners. At the first corner the pax performed 5 reps, the second corner 10 reps, the third corner 15 reps, the fourth corner 20 reps. Then a new exercise would be performed for the second lap with the same ascending 5, 10, 15, 20 reps at each of the four corners. The exercises were:

  • Merkins
  • Lt Dans
  • Gas Pumps
  • Carolina Dry Docks
  • Wojo Squats
  • Box Cutters
  • Plank Jacks
  • Jump Squats

After 4 laps of inspiring effort and camaraderie, YHC called OMAHA and the Pax moseyed back to the flag for:

6MOM

Staying with the multiplying ratio of the day it only seemed fitting that Captain Thor be the Mary exercise of the day.

The Pax completed Captain Thor (1 WWIIs sit-up, 4 American Hammers IC) up to 5:20 and,

Recover!

COT

Namarama – We were glad to welcome Rodney Boone into the Pax today. Rodney is the Principal  at Middle College at GTCC-Greensboro. He enjoys working out daily and has a hobby of cooking and baking pound cakes. The Pax picked up on the themes of Principal and Chef and the name Boyardee emerged. Welcome Boyardee!

TAPS for:

  • Gilligan – successful open-heart surgery on Friday 9/13 to replace a heart valve; he is recovering and could be moved to a step down room this weekend
  • 8 Mile – for his unborn grand-daughter that the baby would be healthy and carried to full term

Announcements

  • Men’s breakfast at 8 Mile’s church at 9am
  • 3rd F at A Special Blend (on Market Street)

 

By |2019-09-14T11:59:09-04:00September 14th, 2019|Categories: Wakanda|0 Comments

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