- Workout Date - 11/10/2015
- Q In Charge - Sadiq
- The PAX - MARY, WIFI, FRED, NO BARS, BIG V, GYMBOREE, JENNER, BROWNIE, THE BUTCHER, NATURE BOY, THE COMMODORE, NEMO, SADIQ (YHC)
- AO -
YHC arrived at #goldenstrip after mightily resisting the lure of the fartsack to find 12 strong men( +1 Rucker who came in late so a baker’s dozen!), but no Q on the schedule. So with zero preparation but motivation to get stronger, lead by example!
THE WARM UP:
SSH X 20
MOSEY AROUND THE PARKING LOT WHILE TRYING HARD TO THINK OF WHAT TO DO NEXT
IW X 20
MOSEY TO THE FIGURE 8 TRACK AND STILL THINKING OF WHAT TO DO, OH WAIT I GOT IT!!
THE THANG:
BREAK UP INTO GROUPS OF 3 FOR SOME DORA 2-3-4
ONE OF THE TRIO RUNS THE HILL TO THE STOPSIGN AND BACK, WHILE ONE DOES THE EXERCISE AND THE THIRD HOLDS PLANK. WHEN THE RUNNER GETS BACK, THE ONE DOING HOLDING PLANK RUNS AND THE ONE EXERCISING RUNS.
200 X MERKINS
300 X FLUTTER (DOUBLE COUNT)
400 X SQUATS
PLANK-O-RAMA UNTIL THE PAX COMPLETE THEN MOSEY AROUND THE FIGURE 8. MUMBLE CHATTER FROM THE MUNCHKIN CREW ABOUT BEAR CRAWLS, SO BEAR CRAWLS IT IS! MOSEY BACK TO THE HILL AND PARTNER UP. ONE PARTNER HOLDS PLANK AT THE BOTTOM OF THE HILL, WHILE THE OTHER PARTNER BEAR CRAWLS UP AND CRAB WALKS BACK DOWN. FLIP FLOP AND REPEATO UNTIL YHC HAS HAD ENOUGH.
MOSEY TO THE WALL FOR 1 MINUTE OF PEOPLES CHAIR AND SPRINT TO THE PARKING CURBS AND BACK. RINSE AND REPEAT. NOW A QUICK MOSEY BACK TO THE CIRCLE FOR A LITTLE MORE FUN. PAX FORM TWO LINES FACING EACH OTHER, AN ARMS LENGTH APART. NOW FOR WHAT I’VE TERMED “CADRE DAVID’S” IN HONOR OF (NO REAL SURPRISE HERE) CADRE DAVID! THESE ARE LITTLE ARM CIRCLES THAT GO ON FOREVER. IT’S SIMPLE AT THE BEGINNING, BUT DOESN’T TAKE LONG FOR THE ARMS TO DROOP. CADRE DAVID INTRODUCED THESE TO ME AT THE F3 GORUCK CHALLENGE IN COLUMBIA LAST YEAR AND THEY ARE PURE EVIL. BASED ON THE MUMBLECHATTER FROM THE PAX THEY ARE A CROWDPLEASER!
COT:
PRAYERS WERE ASKED BUT YHC DIDN’T RECORD THEM. MY BAD GUYS!
ANNOUNCEMENTS: BRICK RUN THIS WEEKEND TO BENEFIT SHERPA’S MINISTRY IN NEPAL. DETAILS HAVE ALREADY BEEN SENT, BUT LOOK TO THE MID-WEEK EMAIL. ALSO – TOYS FOR TOTS CONVERGENCE FOR F3 SWAMP RABBIT ON 11/19 AT THE WELLNESS ARENA.
FINALLY IT IS ALWAYS AN HONOR AND PRIVILEGE TO LEAD SUCH A STRONG GROUP OF MEN. I AM ALWAYS HUMBLED TO DO SO, AND NEVERMORE THAN TODAY. THANK YOU FOR LETTING ME LEAD AND MAKING ME A BETTER MAN!