AO: Slab

When: 01/17/2023


Number of Pax: 10

Pax Names: Copper, Edibles, Eggplant, Fritz, Juilliard, Kragle, Melon, Plus 8, Python, Training Wheelz,

Number of FNGS: 0

FNG Names:

QIC: Edibles

So, stupidly enough YHC decided to plan a BD without looking at the Weather Channel. Odd I know, but I guess it happens.


So, in the best interest of the PAX (cough, cough… myself probably more than others) and being able to maintain our Ms blessings to be in the gloom (aka my blessing to do stupid things), when I arrived at the AO I had the greatest epiphany of my life… ummmm I might want to change my BD plans so I don’t come home soaked and get that look we all probably know just a little too well… Yes, that one, the one that is like “Hey dummy, I know you didn’t waste a good college education just to get up out of bed early AF, to go outside to play in the rain, then by some miracle happen to come down with a cold… you know if that’s the case you are going to hear me say I told you so and then make sure you know darn good and well that if you think you want to go out in the rain for another workout I’ll continue to remind you of that one time just enough that you will crumble and decide that the next couple of times it’s raining that you say you’ll just stay home.”

On the plus side, I have another BD on a Weinke for another day!

To kick things off the right way we started with a short mosey before jumping into the Warm-o-rama. For the WOR we completed SSH, Weed Pickers, Windmills, Imperial Walkers, Sun Gods, and Michael Phelps.

As we moseyed the rest of the way around the loop and back to the clubhouse I quickly started to piece together probably one of the greatest thrown-together BDs I possibly could. Looking back on it, I should have been chanting Omaha as I came out of a mix-mash of a BD looking more like Payton Manning changing plays at the line!


The Thang:

Under the cover of the clubhouse’s patio, we executed the following exercises. All started with our backsides up against the exterior wall of the clubhouse and moved out to the edge of the patio (approximately 12’) and then back to clubhouse’s wall:

  1. Bear crawl out
    then 5 squat jumps
    then crawl bear back
    then 10 2-count flutter kicks
    (rinse and repeat until Q calls recover)
  2. Gorilla hops (not in the lexicon, picture a deep squat beyond 90 facing perpendicular to the direction you will be moving, then swing your arms out to one side then plant your hands on the ground then hop your body over so that your hands are in the middle)
    then 5 burpees
    then gorilla hops back
    then 10 2-count shoulder taps
    (rinse and repeat until Q calls recover)
  3. Side crawl out and back
    then 10 LBCs
    (rinse and repeat until Q calls recover)
  4. Broad jump followed by 3 quick steps back
    then 10 BBS
    (rinse and repeat until Q calls recover)
  5. Inch-worm merkins out and back
    then 10 crunchy frogs
    (rinse and repeat until Q calls recover)


Before wrapping up the beat down we ran another loop around the AO and then back to the flag for COT.


Python came in as Six Man and discussed his venture in F3.

Prayers for Night Shade and his recovery from illnesses, Shawshank and his continued battle, those of us going through struggles at work, Gopher and those that protect and serve our communities.


Copper has been picking up coffee duties while Boondock is off on a well-deserved vacation!


Almost forgot! Apparently, FNGs are afraid of the rain! But that’s fine, we’ll take it in stride and hopefully find a very fitting name when he does post!

Leave a Comment