• Wednesday March 30, 2022
  • 0530-0615
  • Local Honey Salon parking lot – Corner of Commerce & Bellemeade
  • 38° F, 65% RH

Pax (10 with the Q)

Graffiti (Respect!), Drysdale (Respect!), Bloomers, Secretary, Cavity, A6, Square, Scab, Bobby Knight

QIC

Radiator

We began with the greeting, the mission, and the disclaimer. No FNG’s present today. On to….

The Rolling Warm-A-Rama (moseying around the block with stops)

SSH x 20 IC

Imperial walker x 15 IC

Sun Gods x 15 IC

Sun Gods Reverse x 15 IC

Hillbillies x 15 IC

Back to the parking lot for:

Merkins x 10

Squats x 20

Burpees x 5 OYO

Carolina Dry Docks x 20

 

The THANG

A simple three-man grinder. We divided into teams of 3. Pax number 1 stayed at the first pain station and began the exercise on the list. Pax 2 and 3 ran to the second pain station. Pax 2 began doing the exercises on that list and pax 3 ran back to relieve pax 1. Pax 1 ran to Station 2 to relieve pax 2…and so on.

Station 1

  1. Merkins
  2. Wide Merkins
  3. Alternating Shoulder Taps
  4. Carolina Dry Docks
  5. Mountain Climbers
  6. Body Builder (Burpee + Plank Jack)
  7. Monkey Crunches
  8. WW2 sit-ups (arms extended)

Station 2

  1. Squats
  2. Monkey humpers
  3. Squatted overhead claps
  4. Jump Squats
  5. Jack Webbs (I told the pax to make sure they got the full set of these in. If they didn’t get them in during one round, on the next round start where they left off)

1 merkin + 5 air presses

2 merkins + 10 air presses

3 merkins + 15 air presses

4 merkins + 20 air presses

5 merkins + 25 air presses

Then start back down…….

  1. Chinook Squats
  2. Plank Jacks
  3. Box cutter

We got through about 5 or 6 on the list (Sugar Rays 6, normal pax 5) before Omaha was called.

Since most of us missed the Jack Webbs we circled up, started at 5 + 25 and counted our way down.

6MOM

Mary consisted of:
Circle plank while we counted off to 60

Box cutters x 15 IC

Homer and Marge (with hands behind head) x ?? courtesy of Graffiti.

Ukrainian hammer x 15 IC

RECOVER!

Announcements

Scab’s M is about to have a couple of babies. Congratulations brother!

Bobby Knight is Qing somewhere nearby soon.

Sweat Angel is alive and well on Thursdays – 0530 at Jaycee Park. No running allowed during the beatdown – but we offer an EC mosey at 0500.

No Green Bean coffeeteria this morning.

GTE 26 (GrowRuck) participants telling their story at Panera Lawndale this am.

Wednesday coffeeteria usually held in the parking lot behind Superstarbucks on Battleground.

COT

YHC took us out. Honored to lead.

Radiator – out!