Who could ‘resist’ a beatdown at Oz for our first morning at the new location? Fortunately, there were 4 other PAX that had not had the pleasure of using my resistance bands that is what was on the menu.




Dates: 2019-10-07

Where: oz

QIC: Westside

Number of Pax: 5

Pax Names: Showtime, Seaman, Vespa, Mandals, Westside

Warm-O-Rama: Moseyed around the church to the opposite side of the parking lot carrying the resistance bands. Circled up for:

15x SSH
10x Weed Pickers
10x Toy Soldiers
5x Bent Leg Body Twists

Time for routine 1

The Thang: Routine 1

PAX partnered up. Each partner pair had a resistance band. In 100yd stretches 1 PAX would sprint with the resistance band around their waist while the other PAX held back to provide resistance. Since we had 5 PAX, the odd man out ran backwards and then we switched partners. Each PAX got in some sprints and our legs were already feeling it by the time we made it around the church. Quick 10-count then on to routine 2.

Routine 2
The Quarter Pounder w/ Cheese

Standard Quarter Pounder fashion with 4 stations (each 25yds apart). The PAX partnered up and each one performed an exercise, then switched so that the partner pair performed 2 exercises per station. The odd man out had a 3rd resistance band so they could keep up. Between the stations the PAX lunge walked while the other PAX held back to provide resistance. The odd man out had it worst of all and had to tie the band together at the ends, wrap it around their ankles, and then lateral walk to the next station switching legs at the halfway point. The exercises performed at each station were:

25x Merkins w/ Band
25x Shoulder Taps (Kodiak Count)

50x Squats w/ Band
50x Imperial Walkers

75x LBC's w/ Band
75x Freddie Mercuries

100x Single-leg tricep stretch w/ Band (50 each leg)
100x SSH

We lunge walked one last 25yd stretch so that each PAX got their turn with the laterals. Legs thoroughly smoked we moseyed back to the flag to close out the morning.

COT: Name-o-rama, praises, and prayers

Naked Man Moleskin: Always a pleasure to be at The Oz and the new location is amazing. With it being so close to Blanket's I definitely see a few trail runs in our future despite Showtime and Vespa's protests about not wanting to run in the woods when it's dark 🙂

It was great having Seaman out with us this morning, even though he had to jet to make a flight. I provided the coffee so the rest of us stayed behind to talk about vasectomies, life, and Vespa's weekend of enjoying Ray's doughnuts (still super jealous). The colder weather is upon us and I look forward to many more Monday's in the gloom here at Oz!

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