Sunday Stroll of Pain

The shovel flag was planted at The Tank this morning for the first official Tankyard Sunday Edition. We were optimistic that we’d have visitors from other AOs this morning so YHC planned a short Tour de Gower Park to highlight all the great options for torturing the Pax.  Here’s a little taste of what went down:

Warm-up
SSH x 25
IW x 20
Mountain Climbers x 20
Arm Circles IC – Slow and Steady (and sneaky hard)

The Thang:
Mosey out the parking lot and head left to the first commercial driveway on the right.  If you’ve been there before, you know the one: just steep enough and just long enough to wear you down.  And the perfect spot for a Jacobs Ladder.  Not sure if it was YHC’s perfect form and cadence on the arm circles or Spongebob’s deck of death yesterday morning but I started feeling these pretty quickly #fakeittilyoumakeit

Reconvene at the top of the hill for plankorama.  After the normal arms and legs in the air, we added in what Spongebob considered recovery and the rest of creation considers another core workout:
Holding Plank Position:
-right knee to right elbow and back
-right knee to left elbow and back
-right knee to chin and back
Rinse and repeat with left leg/knee
#nottheonlythingIstolefromspongebob

Shake the legs out and Mosey along the path on the backside of the baseball field until we got even with the tank. Circle up for:
– Perfect Squats x 20
– Merkins x 10

Back on the path and continue the mosey to the holler with Beavis and Rocky Top indulging my request for 2 good rocks from the rock pile.  Once in the holler YHC explained the stations of pain: 6 to exact, but that’s just because only 6 men were up for the Sunday morning challenge.

Station 1: Gate Running
Run from holler Exit Gate downhill to the Entrance Gate and rewind backwards back to where you started. Rinse and Repeat and then one last run down to the entrance (total 5 lengths – 3 down, 2 backwards up).  Station one controls the timing for the rotations.

Station 2: Joe Hendricks
Crawl Bear up the entrance ramp.  Modification of your choice for the way back down (no-lunge lunge walk was YHC’s modification of choice)
Rinse and repeat until Station 1 is done with his running and ready to rotate

Station 3: Rock Curls
Single arm curls x 10 alternating arms
Non-curling arm holds at 90 degrees with the rock in hand for some fun isometric strength work

Station 4: Lunge Walk
You get it

Station 5: Wall Step-ups
Yep, 2 leg stations in a row.  Welcome to the holler

Station 6: Compass Merkins on the exit ramp
North (uphill) x 5
East (sideway) x 5
South (downhill) x 5
West (other sideways) x 5
Rinse and repeat until Station 1 runner is done

Rinse and repeat all the way through for Round 1.  Only change: Station 1 runner runs 3 lengths instead of 5 #timeflieswhenyou’rehavingfun

Round 2 sucked just as bad as round 1 but everyone seemed to appreciate that the suck didn’t last as long with the running audible.

Mosey out of the holler back to the shovel flag.  Most of the pax took it upon themselves to reinterpret the mosey command as a slozey #takeyourtime #can’tavoidthepain

MOM: Credit Spongebob with the Slow Mary from Hell
All exercises IC, YHCs count, super slow.  Embrace the burn:
Russian Twist x 20
LBC x 20
Freddie Mercury x 20 (actually 10, 10 count, 10 more but no one seemed to mind)
Flutter x 20

And that wraps up the inaugural Tankyard Sunday Edition.

Naked Moleskin
-Swamp Rabbit 2nd Bday Convergence Saturday 1/31 – 7am Legacy Park, Hollingsworth
-Tankyard Sunday Edition is on the calendar so make plans to attend.  It’s a great AO with tons of options and very welcoming to visiting Qs.  Until the weather warms up we’re going to be tight on Tankyard Qs so the outside support is appreciated.
Prayers/Praises:
Beavis:  His sister is pregnant with # 3 (other two are 3 and 1) and tests are strongly indicating down syndrome.  Prayers for trust and faith as they deal with uncertainty
RockyTop: Praise for all the things we have to be thankful for
WaWa – Cousin’s son (6) has been having seizures.  Seems like the medicine is working but prayers are still needed.