Time for some group work




Dates: 2019-10-05

Where: wartowne

QIC: Gekko

Number of Pax: 17

Pax Names: Pippin, Dizzy, Lucky Charms, Rug Burn, Show Time, Twinkle Toes, Ice T, Brad Pitt, Hard Drive, Pop Up, Fleetwood, 8-Bit, Ratchet, Snap-On, Drone, Einstein, Gekko

Warm-O-Rama: Mosey to the football field for
SSHs
Weedpicker
Copperhead Squats
Sungods
Michael Phelps

The Thang: YHC wanted to start this beatdown a little different and have the PAX work as a whole. From the goal line, we did a 100-yard sprint for final warm up.

First exercise was “Walk The Plank”. Starting at goal line, each PAX did 25 LBCs. Once completed, hold plank at goal line until everyone finished. Once all PAX were in plank position, we would plank walk for 10 yards at a time and perform an exercise at each 10-yard interval. All exercises involved continuing to hold plank with a break at the 50-yard line. Each exercise count corresponds to the yard line. Exercises and count as follows:

Goal Line LBCs (x25)
10 Toe Taps
20 Plank Jacks
30 Shoulder Taps
40 Mountain Climbers
50 SSHs
40 Mountain Climbers
30 Shoulder Taps
20 Plank Jacks
10 Toe Taps
Goal Line LBCs (x25)

Once our core was good and warm, time for some good ole fashioned coupon work. Coupons consisted of weight plates 45lb, 35lb, 25lb and 10lb so PAX got to choose their position. PAX partnered up (size didn’t matter, but strength does). Goal was for each PAX to perform 300 reps total (no cumulative so that each PAX would get in some good work). At goal line PAX 1 performed coupon work, PAX 2 would be running. Once PAX 2 returns back to goal line, switch, and continue until 100 reps are completed. Once complete, move to next exercise (3 total).

100 Goblet Squats High knees to 50-yard, sprint back
100 Chest Presses (Standing/Lying Down) Back pedal to 40-yard, sprint back
100 Plate Swings Lunge to 30-yard, sprint back

Once completed, back to partner core work with coupon.

150 Flutter Kicks Trunk twists with coupon
100 American Hammers Trunk twists with coupon
50 V-Ups (or Big Boy Sit-ups) Trunk twists with coupon

Good work from all PAX, but wanted to end it with something special. PAX counted off by 4s for a quick bear crawl Indian run from goal line to 50-yard line with the goal that each PAX would have to switch and be in front at least twice and that all PAX have to cross in order to be completed. Good chatter about strategy and overall great work from the group. Quick mosey back to the flag for COT.

COT: Brad Pitt was 6th man and gave us his background. Announcements included an explanation of the new AO that Bauer launched, The Woodshed. Also, the need for assistance with the Freedom Middle School color run (message Lucky Charms for details).

Prayers included Pop Ups kid who broke arm on playground. Fleetwood also needed prayer for the family of his childhood friend who passed away. He reminded us all that life is fragile and to live each day as if it is your last.

Naked Man Moleskin: Always look forward to this AO to start the weekend. All around great group with each PAX bringing their A game. So many different variations given the football field, amphitheater and vast running options (not to mention the hills spread throughout). Also, appreciate the tunes Einstein.

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