- Workout Date - 05/30/2015
- Q In Charge - Alfred
- The PAX - Lizard Lick, Wilson (WD), Grrr, iTunes, Play-Doh, Oui Oui, Biebs, "Jesus, Help me!" Snowden, Mr. Head, Wally, Alfred (Q)
- AO -
11 men rolled out of the sack on a glorious Saturday morning to put in their #downPAINment. YHC added a note on the Q calendar mentioning “Tunnel of Love” was coming today. At least two PAX posted even after seeing said note. Snowden decided to post today after a month off as well (excluding Jackalope). Let’s get it!
Ode to Bartman – Smurf jacks x 10 IC (Snowden is modifying already)
Next up we warm up with what I like to call the “Mud run warm up”. A combination of high knees, butt kicks, and up/downs follow the leader style. Hopefully that’s got your heart going and your muscles loose because we’re going to the amphitheater.
Escalator (While serenaded by James Taylor’s “Carolina in my Mind” from the fountain)
There’s 8 levels to our escalator. We’re going to stop on each level up to the top. Here’s how it went:
5 merkins, 10 squats
5 merkins, 10 squats, 15 LBCs
5 merkins, 10 squats, 15 LBCs, 20 Flutters DC
5 merkins, 10 squats, 15 LBCs, 20 Flutters DC, 25 PST
5 merkins, 10 squats, 15 LBCs, 20 Flutters DC, 25 PST, 30 lunges
5 merkins, 10 squats, 15 LBCs, 20 Flutters DC, 25 PST, 30 lunges, 35 Freddie Mercury DC
5 merkins, 10 squats, 15 LBCs, 20 Flutters DC, 25 PST, 30 lunges, 35 Freddie Mercury DC, 40 squat jumps
Near the end of the escalator there was a train, so 10 BURPEES!
Grr & Snowden lead some Mary while the stragglers (me) finished. Lizard Lick then decides to smoke our shoulders with what seemed like forever doing “Apple Pickers”.
Shoulders smoked? Ok, let’s do a set of Joe Hendrix up the stairs in the amphitheater. Let me remind you there are 8 levels to the amphitheater.
Mosey over to the field for some “Group exercises”.
Circle of Merkins – Plank up in circle formation. Snowden starts doing merkins while everyone planks. When a man finishes, move on to the next. Snowden decided to rest after about “400” merkins (or so it seemed).
Circle of Leg throws? – On your six in a circle. Everyone holds legs up a few feet, while one man runs around the circle and pushes each man’s legs down to the ground. Repeat until everyone has gone around the circle. (Stole this from Seal at the Jackalope).
There was a ton of laughter and #mumblechatter during the circle of merkins and leg throws. Near the end Snowden starts asking Jesus for forgiveness for not posting in so long. “Jesus, I’m sorry! I’ll never go a month without posting, again!” Great stuff.
Wheel Barrow – Line up facing the street and partner up. Wheel barrow with your partner half way across the field. Each man then completes 10 burpees. Switch partners and wheel barrow the rest of the way to the sidewalk.
Tunnel of Love – Line up shoulder to shoulder. Everyone plank. The man on the end crawls under each man (through the tunnel) until reaching the end and planking up. Continue until each man has gone through the tunnel.
Bunny Hop? – Not sure what this is called, but line up like we did with the Tunnel of Love except get arms length. Each man jumps over the planking men until everyone has gone.
Another train! 10 Burpees…wait. 10 Burpee broad jumps.
13 minutes left. Let’s mosey back to the circle and finish out with Cora Dora in lieu of Mary.
Partner back up.
200 Freddie Mercury SC
300 Dying cockroaches.
We finished with 20 seconds to spare. Great work everyone!
YHC had a blast this morning. It’s getting hotter, be sure to bring out some water. You’re going to need it this summer. Snowden took a month off to focus on his family. Mad respect. Be sure to remember why we do this. God and family should always come first. Glad to have you back out brother, we’ve missed you.
Prayers / Announcements
– Praise for Lizard Lick. Him and the M no longer have to go to the special fetal medicine doctor. Things with 2.0 are going well and is expected late July.
– Sunrise 8K on 6/14/15. Do it.
– Tclaps to Grrr and Blue Hawaii for taking over the Station Site Q duties.
The “Circle of Leg Throws” is actually in the exercise Lexicon under the name “Guantanamo’s”. It’s a great ‘goto’ exercise whenever there is a chance for PAX to call out the Mary. I screwed it up the first time I used it and called it “Geronimo’s”. That name has kind of stuck around now over at the Keg.
Glad Snowden found it painful. That just made my day!
“Bunny Hops”= South Cackalacky Railroad.
#Tclaps for making Snowden cry.
Those names sound way better than what I came up with.