Since running isnt allowed…

Sweat Angel

  • Thursday September 12, 2019
  • 0530 – 0615

Arrived to the AO to find evidence that Phoenix was out for an EC Ruck – Tclaps to you brother. The faithful site Q arrived, planted the flag just as the remaining Pax began to assembled. Phoenix arrived with perfect timing, and at 0530 we commenced.

Pax

Bushwood, Poehler, ESL, Phoenix, Slur, Jitterbug (Respect), Bruce Lee – QIC

No FNGs braved the gloom with us this morning. With that, mission was affirmed and a disclaimer was dispensed to this salty group of veterans. No moseying for this crew, so we launched immediately into:

The Warm-A-Rama

  • SSH x 20 IC
  • Abe Vigodas (holding a 3 count on each side) x 10 IC
  • Sun Gods x 15 IC, Chinooks x 15 IC
  • Good Mornings x 10
  • Peter Parkers x 15 IC
  • Merkins x 20

With muscle groups sufficiently warmed the instructions for The Thang part 1 were dispensed.

The Thang part 1

The Pax would cross to the opposite side of the parking lot by using a combination of non-running 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 then held a Plank for the six and once we reassembled we finished out with 20 Peter Parkers IC

In between the first set, the pax grabbed their weights to accomplish a super-set of muscle-group associated exercises:

  • Goblet Curls (palms facing upward, curl to chin) x 21
  • Overhead Press x 21
  • Triceps extension x 21

Squat/Lunge with the same accumulating 1:4 ratio; the Pax then held Al Gore for the six and once reassembled we finished out with 20 Toy Soldiers IC

  • Sumo Dead Lift High Pull x 21
  • Cross-overs (Allen Iversons) x 21
  • Overhead Squat x 21

Crab Cake/Crab Walk with the same 1:4 ratio; the Pax held a table plank for the six and once reassembled we finished out with 20 Alabama Prom Dates

  • Weighted American hammers x 21
  • Weighted WWIIs x 21
  • Weighted 1 arm Turkish Get-ups x 12

Enough of that.

The Pax then assembled for a quick Thang part 2, and ALARM drill

A – Shoulder Taps x 21 IC

L – Jump Squats x 21 IC

A – LBCs x 21 IC

R – Rockette Dips from the curb x 21 IC

M – Mike Tysons from the curb x 5 IC

Sufficiently smoked the Pax moved to their six for:

6MOM

  • LSF x 15 IC
  • Low Dolly x 15 IC
  • American Hammer x 20 IC

Recover!

COT

TAPS for:

  • Slur – remember his family as this is the 1 year anniversary of the loss of his mother, remember his family as this month is hard
  • Gilligan – open heart surgery on Friday 9/13 to replace a heart valve
  • Explosion – loss of his father over the past weekend, keep him and his family in TAPs

Announcements

  • Bruce Lee has the Q at Wakanda this Saturday
  • Poehler – need for Qs at Wakanda for the remainder of the fall
  • 3rd F at Super Starbucks

Moleskin

  • The weighted 1 arm Turkish Get-Ups received numerous opinions – take note!

YHC took us out – with prayers for Gilligan, Slur and Explosion and what was shared from the them this morning and to be mindful of how we can step up and lead within our homes, community, work and Pax.

 

By |2019-09-14T11:56:26-04:00September 14th, 2019|Categories: Sweat Angel, Uncategorized|0 Comments

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