DATE: 08/30/2018

WHERE: The Vineyard

THE PAX: Tiny Tat, Kiffin, Gut Check, Beater, Swamp Donkey

Total # of PAX: 6

QIC: Westside

INTRO:

With the promise of a minimal running 0.0 style workout we had 6 brave PAX show up in the gloom to explore The Vineyard. With a quick extended mosey we headed toward the front of the school.

WARM-O-RAMA:

At the front of the school the PAX circled up and we performed:

15x SSH
10x Windmills
10x Imperial Walkers

Now that we are nice and warmed up it was time to explain the exercise.

THE THANG:

4 Corners

The front of the school has a perfect 400m carpool lane which we used to mark out the 4 corners. The PAX would perform the following at each corner:

1st Corner – 25x Dips
Backwards Walk to next corner

2nd Corner – 50x LBCs
Karaoke to next corner

3rd Corner – 75x Squats
Walk to next corner

4th Corner – Bear Crawl up the hill and perform x25 Start Jumps (repeat 4 times for a total of 100)
Karaoke back to first corner

With a nice sweat shimmer already showing we did a quick 10-count and then it was time for round 2! The route remained the same, but the exercises changed to:

1st Corner – 25x Derkins
Backwards Walk to next corner

2nd Corner – 50x Flutter Kicks (Kodiak Count)
Karaoke to next corner

3rd Corner – 75x Lunges (Rubicon Count)
Walk to next corner

4th Corner – Lunge Walk up the hill and perform x25 Monkey Humpers (repeat 4 times for a total of 100)
Karaoke back to first corner

By this point the sweat shimmer had become a full on faucet. The PAX gathered at the first corner for an experimental 0.0 exercise that I wanted to try.

The Drawbridge

The Drawbridge is similar to the Tunnel of Love except that it works the core. The PAX lay on their backs in a row and hold their feet at 6 inches. The PAX at the end will Army Crawl (In our case it was Duck Walk because we were on pavement) through the line of PAX. Each of PAX lying down would perform a V-up as the PAX coming through got close to them, similar to what a drawbridge would look like. This exercise would be great with bigger numbers and with the Army Crawl, but we made it work for our purposes. With time left on the clock it was time to hit the upper body.

Mucho Chesto

Thank you Hombre for this little nugget as it always brings the pain. The goal for Mucho Chesto is to perform 5 different 4-count Merkins while in a circle. The exercises were as follows:

10x Merkins
10x Wide Merkins
10x Diamond Merkins
10x Left Alt Merkins
10x Right Alt Merkins

Barely squeaking out that last Merkin, we performed another 10-count. Slow Mosey back to the flag to wrap up with some Mary. That’s a wrap!

CIRCLE OF TRUST:

Name-o-rama and 6th man (Westside). No FNG’s today.

Prayers for Kiffin and his mother, Wild Thing and his new baby, and Swamp Donkey’s friend who is fighting cancer.

Naked-Man Moleskin:

Appreciate all of the support that everyone has provided at The Vineyard. Now is the time with small numbers to step up and take a Q or a VQ for those that haven’t done one yet. I look forward to the continued growth and great times ahead!

SYITG