Nine hardy PAX braved the cool temps to get served a hearty course of Chilled (Lame) Duck. YHC was rolling up onto his 3rd consecutive Q of the week, and felt the need to bring props to take the game a notch up. No FNGs means no protracted disclaimer was needed. We got right into it.
Warmup
- SSH x 20
- Standard Merkin x 20
- Prisoner Squat x 20
- Morroccan Night Club x 10/10 (front/back)
- 10-10-10 – Neck rolls left, right, then shoulder shrugs
This is where YHC got into some trouble. Who knew that 10-10-10 means you count 10 reps? Azul needs to learn to count. 15 was offered followed by some #mumblechatter quickly squashed. Then 16 and 24 were served up…
- 10 Burpees OYO
- Leg-over-Leg Stretch, Q count
- Mountain Climber x 20
The Thang
Moving to the track, the PAX were asked to envision 4 even sections of track.
- Lap 1 = Section 1, Bear Crawl; Section 2, King David Walk; Section 3, Crab Walk; Section 4, Lunge Walk. Squat Hold while waiting for all the PAX.
- Lap 2 = Section 1, Bear Crawl, Section 2, King David Walk, Section 3, Gorilla Walk; Section 4, Lunge Walk. Plank Hold while waiting for all the PAX.
Head over to the parking turnaround. YHC had set up a Table, a Rucksack (30 lbs.), an Orange Cone, a 10 lb. dumbell. This was an obstacle course of sorts. While muiltiple PAX waiting in Plank Hold position for their turn, 1 man performed 20 Derkins on the table. Second man did 20 Squats with the Ruck Sack. Man 3 did 20 Dying Cockroaches, and Man 4 performed 10 Dumbell Snatches with each arm. We rotated through until everyone returned to their starting position.
Repeat-O! This time, we added a station for Balls To The Wall, changed the Derkins to Dips, changed the Squats with Rucksack to Overhead Press, and modified the Snatches to 20 Turkish Get-Ups.
Here again, YHC needed some help with counting. This took a ton of time so we had to throw in some other sundry exercises to keep everyone moving.
Mary
Formed a very tight circle and passed around the Ruck, the Dumbell and the Cone while overhead pressing them. Cheesy. Loosen up the circle then for:
- 5 Burpees OYO
- Low Slow Flutter x 20
- Homer-to-Marge x 20
- LBC x 20
- American Hammers x 20
Done!
Announcements/Prayers – prayers for various brothers. We were led out with a kind word from Cornholio. I’m tired.
