Spontaneous but not original!

  • Workout Date - 09/16/2014
  • Q In Charge - Longbottom
  • The PAX - Lizard Lick, Wally, Bio-Freeze, Hardees, Punkin, Oui Oui, Erector, Alfred, Prof. Plum, Johnny Five, iTunes, Longbottom
  • AO -

YHC realized on the ride to “the station” this morning that I need a plan for the pax awaiting a beat down.  I decided to see what familiar faces ventured out in the wet gloom before finalizing the down”pain”ment!  Basically I was down to two plans; Burpee pyramid or Dora Cubed (LB staples!).  If Punkin was there I would go with Burpee pyramid, since his never forget 9/11 Dora was a roided up version of Dora cubed.   As I rolled into the parking lot I see the SB coffee of the month and planned accordingly.  But as you all may know, sometimes it is good to just call it as you go!


Super Burpee- 10 (yes you heard me right, this is the warm-up) (Sorry Cadence was a bit off in the beginning as I was still formulating my plan)

The Thang

Mosey to the front of the park for Dora Cubed (Yep changed my mind, sorry Punkin)

partner up and size does not matter (cumulative partner exercises; one runs and the other does said exercise.  Flip-Flop until all reps are complete.  Run until the rest of the pax are done with each Dora)

Upper body Dora 1.2.3

100 x merkins; 200 x plank shoulder touches; 300 x air presses

Lower body Dora 1.2.3

100 x lunges; 200 x squats; 300 x little calf jumps

Core Dora (or Cora Dora as the pax called it)

100 x Russian Twists; 200 x flutters; 300 x LBC’s

Backwards run and side shuffle the lawn until all have completed.

Mosey long way around park back to shovel flag in a bucket!

Ukrainian twists X 10 IC

Scorpions X 5 each leg IC

That is all she wrote!

Announcements:  Spearhead will be launch at 5:45 from Greer city park prior to 7 am work out (Punkin has the Q)  Spartanburg is launching new AO at Upwards this Saturday at 7 am.

Prayers:  For Erector and family; Punkin’s Praise; and healing for all injured pax looking to get back to the pain of the gloom!  Prayer for the pax preparing for the mud run and Mogadishu Mile.

As always, it was a pleasure to be in the presence of a great group of men.  Thanks for letting me have a chance to lead you!


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