AO: The Theatre (Antrim Park) 0700-0800
PAX: Mariah, Bullfrog, Gimpy, Guppy, Loco (FNG), Bo Schembechler, Dimon, Savannah, Ice Man (F3 Louisville), Tony Packo, Wildebeast, VanDamme, Crossgrain, Spikeball, T. Cruise, Francis
Weather: 34 and breezy
YHC was excited to lead the PAX on a workout that was modeled after a workout I enjoyed in Charlotte over the Thanksgiving weekend. So excited, in fact, that the PAX had to delay me as I was ready to mosey at 0659. Once 0700 came, we moseyed down to the lower parking lot where a disclaimer was given and we welcomed Loco (FNG) and Ice Man (F3 Louisville).
SSH x 20 IC
Imperial Walkers x 20 IC
Cotton Pickers x 20 IC
Sun Gods x 20 IC
Peter Parker’s x 15 IC
hamstring stretch x 20 seconds each leg
can-opener stretch x 20 each leg
Next a short mosey to the bottom of the hill for the THANG:
Start off with 1 rep of exercise #1, then run backwards up the hill x 2.
then 2 reps of exercise #2, 1 rep of exercise #1, then run backwards up hill x 2
then 3 reps of exercise #3, 2 reps of #2, 1 rep of #1, then run backwards up the hill x 2.
this format was continued all the way to exercise #12 with the exercises as below
1 mountain-climber burpee
2 eight-count burpees
3 hand release burpees
4 diamond merkins
5 180-degree burpees (go around 360 degrees or 2 burpees for a 1 count)
6 Carolina dry docks
7 World War One’s
8 High Plank shoulder taps (tap each shoulder for a 1 count)
9 jump squats
10 American Hammers
11 Monkey Humpers
12 shoulder tap Merkins (merkin, tap left shoulder, merkin, tap right shoulder equals 1 rep)
Mad props to T. Cruise for finishing first. The PAX worked together IC for the 12th pain.
We then moseyed to the flag for some Mary:
Ice Man led us with box-cutters x 10 IC
Freddy Mercury’s x 20 IC
Packo led us with flutter kicks x 20 IC
LBC’s x 50 on up count
Finally, while on our six, the PAX returned to their feet with a prisoner get-up
Then name-o-rama and BOM as we prayed for Ice Man’s dad recovering from heart valve replacement, Crossgrain’s son as he battles RSV, and T. Cruise’s brother who has a bone tumor in his arm.
Props to Francis for bringing Loco. Great work PAX!! Thanks for the privilege of leading a great group!!