The Golden Ratio

  • Workout Date - 12/09/2022
  • Q In Charge - Iceman
  • The PAX - Butter bean, Nippler , Fred, Commodore (WD), Gymboree, Sadiq , Racket, Hulk Smash, Easy bake, Mary, Bean Stalk Iceman
  • AO -

12 guys planted the #shovelflag at #GoldenStrip and got to work

The Thang:
Warmup
BLIMP ladder
Burpees x10
Lunges x15
Imperial Walker x20
Merkins x25
Plank Jacks x30
Merkins x25
Imperial Walker x20
Lunges x15
Burpees x10

@Nippler came in on 2 wheels, right as we finished the first set of burpees. He made up for it on the second set

Quick explanation of the #GoldenRatio (1:4) and then we get down to business….

Set 1 – Dan Taylor (1 squat:4 lunges) up to 5:20
Take a lap around the parking lot
Set 2 – Jack Webb (1 merkin:4 air presses) up to 5:20 (we did slow count merkins)
Take a lap around the parking lot
Set 3 – Jack The Ripper (4 freddie mercuries:1 big boy sit up) up to 28:7
Take a lap around the parking lot
Set 4 – Smurpees (4 smurfjacks:1 burpee) up to 20:5
Take a lap around the parking lot
Set 5 – Jack The Ripper (4 freddie mercuries:1 big boy sit up) up to 28:7
Take a lap around the parking lot
Set 6 – Jack Webb (1 merkin:4 air presses) up to 8:32 (we did #LarryCraigs / wide merkins)
Take a lap around the parking lot

Had a few minutes left over so 2 MOM
Slow count flutters and slow count dollys

COT/BOM

Naked Moleskin:
– @BeanStalk is seriously hurting #GoldenStrip’s #AARP status….
– Great effort by all, especially @HulkSmash
– I knew @Butterbean was fast but @Racket and @EasyBake were out front as well
– Hopefully guys got a few new exercises to use going forward

Announcements
– Get out and support The Hope Relay and Brick Run this weekend
– Toys for Tots Convergence next Thurs (11/19) at Bon Secours Arena. Bring a new, unwrapped toy and then workout with us
– Holiday party is 12/12. Details forthcoming

Prayer Requests
– For strong support for the Hope Relay, Brick Run and ACTA
– For @SidBream (#RunaWaze) with his upcoming surgery

See ya in the gloom…..

Iceman

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