Zero Celsius – as the English would say……..
Posted December 13, 2017 – JOHN DEERE
PAX of 7 for Thunder this Wednesday; Skid Mark, Bullseye (2.0), Never Nervous, Rams, Patch, Kubota & John Deere popping his cherry as Q. The temperature had a real feel of 32F which translated to the queens English is Zero Celsius
Patch clocking up some EC and Pikachu having to retire during EC with a rolled ankle/foot.
Warm up:
Mosey from tennis courts to rock pile
20 x Side Straddle Hop
20 x Cotton Pickers
10F/10R Sun Gods (Floozy arm circles)
20 Windmills
Mosey to Play Set
The Main Event
SIX Pack Part 1 starting with 5pull-ups & 1 merkin working consecutively up/down to end at 1pull-up & 5 merkins (total 15 pull, 15 merkin)
Take a Rock Break – Individually 150 curls, 100 triceps extensions, 50 bend over rows
SIX Pack Part 2 starting with 5 pull-ups & 1 merkin working consecutively up/down to end at 5pull-ups & 1 merkin (total 15 pull, 15 merkin)
Squat Holds and Planks for PAX completing first
Partner Up – assigned P1 & P2
Mosey shelter area with rocks….4 stations are each corner of the track around the soccer field
LAP 1
P1: 15 Burpees (time keeper) & P2: low flutter kicks holding rock with arms straight up.
Run with rock to next corner (~200m).
Swap to rinse and repeat P2: 15 Burpees (time keeper) & P1: low flutter kicks holding rock……
Repeat for next 2 corners return to shelter for…….
(total 0.5mile run, 30 Burpees and a lot of flutter kicks)
LAP 2
P1: 20 merkins (time keeper) & P2 morning wood (hard core pax not using their other hand to get up). Run with rock to next corner.
P2: 20 merkins (time keeper) & P1 morning wood. Jog with rock to next corner where the white fence was used.
P1 (time keeper): lower, middle, top rails, 15, 10, 5 merkins respectively & P2 morning woods. Jog to next corner, swap and repeat.
(total 0.5mile run, 50 merkins and some epic woods !)
Dips on shelter benches for the early finishers
Recover on the mosey returning the rocks to pile then run back play set for a half SIX PACK session minus the Rock Break – 5pull-ups & 1 merkin working consecutively up/down to end at 1pull-up & 5 merkins (total 15 pull, 15 merkin)
Squat Holds and Planks for PAX completing first
Recover on the mosey to the tennis courts.
Mary
A long 10 count balls (thanks BJ)
Circle up for 5 counts of PAX choice:
Skid Mark – Burp & Merk to 5 (totaling 15 merkins, 5 burpees)
Never Nervous – 5 count Side Straddle Hop
Bullseye – 5 merkins
Kubota – 5 squats
Patch – 5 count American Hammer
Rams – 5 World War II
John Deere – 5 merkins
Name O Rama twist….Burpee after each name call with a resulting 7 burpees.
Announcements: CSAUP Saturday, HSRC Christmas light run Friday 19:00hrs at library
Prayer Requests: Remember it is the holidays, safe and think of those less fortunate, thanks for RAMS all clear MRI on this legs. Unspoken.
120 merkins, 45 pull ups & 42 burpees with a splash of running and abs work…. GREAT WORK MEN…It was my honor and my pleasure to lead this fine cold evening.
