DATE: 10/24/2018

WHERE: The Kodiak

THE PAX: Woody, Swisher, Legionnaire, (Respect) Garfield, Bloodhound (Respect) VooDoo, Babyface, Preacher (Respect) Old Blue, Carmen Sandiego, Natty Lite (Respect) and Rest Stop.

Total # of PAX: 13

Number of FNGs: 0

QIC: Dixie Chick

INTRO:

A combination of Officer Antwan Toney being gunned down on duty and I wanting to change it up some led me to create today’s list of shenanigans. 

All exercises were planned to represent Officer Toney who was gunned down this past Saturday in the line of duty.

(Notice I said planned)

His badge number was 1808 and he was just about to hit his three year anniversary on the force. What better way to pay tribute than to do increments of three, eight and eighteen. 

WARM-O-RAMA:

Mosey to the front parking lot.

I wanted to do a SSH free warmup so….

Goofballs (x18) in place of SSH it was! (Standing mountain climber, movement looks similar to climbing a ladder) These as expected generated some laughter and mumble chatter! (Check off the mumble chatter box as successful, because what workout is successful without some mumble chatter. 

Finkle Swings: (x8 each leg) Those of you that I have posted with  have seen me do these most mornings, (Stand on one leg and swing the other back and forth across the front of your body) It is good to warm up the hip flexors.

Michael Phelps:    OYO

After explaining the what and why behind the selection today I released I picked some really obscure exercises and I would need to demonstrate most of them. Onward to the Thang!!

THE THANG:

Mosey over to the front lot of the high school. The front parking lot loop is approximately 1800′ so we began with a lap.

The exercises were chosen to spell out the officer’s name. 

Aussie Burpies (x18) Similar to a burpee except when you bring your feet forward your feet land to the outside of your hands. 

Nolan Ryan (x18) Start in side plank, swing your upper arm underneath your body like you had someone in ta headlock and were punching them in the head. Thank you to Garfield (Slackbots best friend) for reminding me it was Robin Ventura.

Three Amigos (x18) Three pax stand back to back, lock arms and perform squats. Some more mumble chatter. Yes, if you haven’t noticed I am a fan of mumble chatter.  

Webbicides: (x8) Suicides through the parking spaces with a merkin at the turn around point, increasing by one merkin at each line.

Aiken Legs:    Done with no rest, Squats (x18) Frog Jumps (x18) Lunges (x18) Split Jacks (x18)

Never Cross Dolly: (x18) A dolly except your six is the only thing on the ground and your arms are held out in an iron cross position. 

Another Lap and Omaha, Omaha, Omaha, I had to audible because we were short on time. 

Tony Hawk Burpee: (x8 instead of 18) Burpee with a 360 degree jump at the end.

Ollie North:    180′  partner carry, swap and your partner carries you back.

Not so lazy boys: Original plan was to hold center for 18 seconds and do three reps. That didn’t work out as planned and we got two reps in with an average of maybe six seconds each. (Partly due to time, but mostly due to I didn’t think I could Q that many)

Escalator:    Jumps (x18), Burpees (x18), Merkins (x18), Squats (x18), and Lunge Walks (x18)

Yul Brynner: Some magnificent seven merkins in cadence while holding plank between each one. Carolina Dry Dock to Wide Merkin to Merkin to Ranger Merkin to Diamond Merkin to Crucible Merkin and finishing up with a hand release Merkin. 

Short on time we cut the third lap in half so we could do a Elizabeth warren run back to the flag. (Indian Run) 

Once back at the flag I wanted to change up the marys as well. Everyone on their sixes in a tight circle. I pulled out two medicine balls and started passing them around. If you drop a ball, you and the person passing it to you had to do eight burpees, if the second ball catches up to you, you have to do eight burpees. Sadly no one floundered and no burpees were had. (Side note, if you try something similar, turn everyone outward and have them perform flutter kicks or hold their legs at 6″ the whole time. 

CIRCLE OF TRUST:

Old Blue was the 6th man today, got his name because he is going back to school for his MBA.

Spartan this weekend, Veterans Convergence Beatdown on Nov. 10th,  preruck prior to our on Nov. 3rd. Thanksgiving day get together at JJ Biello on Nov. 18th.  A few service projects coming up, putting lights up and picking up trash at Veterans park. Don’t forget to collect your supplies for the buckets and get them turned in by Friday. 

Prayers: Mackenzie and her family, Cricket and Woody along with their M’s. 

Naked-Man Moleskin:

Thank you gents, I am blessed F3 found me, it is that something I didn’t know was missing. 

Love you guys!

Dixie Chick