AO: Slab

When: 12/01/2022


Number of Pax: 2

Pax Names: Boondock, Edibles,

Number of FNGS: 0

FNG Names:

QIC: Edibles

It was cold. It was real. It was real cold. YHC arrived to the AO early to set up. Once I was done setting up I looked at the time, it was 5 minutes to startex and there were no PAX to be seen. But finally a small beam of light appeared in the distance gloom. I quickly knew it was Boondock and he was the one that was going to save me from an All By Myself Q.

To get things started we moseyed to the intersection above the clubhouse for the Warmarama.

We did SSH, imperial walkers, and weed pickers. With the cold I added a 20 yard high knees, butt kicks, and straight leg kicks.

We then moseyed down to the tennis courts for the Thang. I had a plan but with just the two of us (thanks Will Smith – I know everyone reading just sang the chorus to that song) I was talking myself into doing something different. But Boondock suggested I should go on as planned, so we did.

The Thang
Set up 7 cones 2 yds apart in a line (12 yds total)
2x Bear hold crawl down crawl bear back
2x side crawl down and back
2x squat jump + broad jump down and back
Gorilla side hop down and back
Lunge start broad jump down and back
Frog hops down and back
Sumo hops down and back
(3) squat jumps + sumo hops to next come down and back
Sit throughs down and back

Then we moseyed back to flag for COT and coffeeteria.

Descriptions of exercises
Bear Hold Crawl – shins are parallel to ground and crawl like bear crawl keeping center mass low
Side crawl – bear hold position crawl to left or right
Gorilla side hop – facing side way get into a deep squat (picture a baseball catcher) arms my to the direction you are moving then place hands on the ground then hop your body to meet your hands
Frog hops – picture murder bunnies without the coupon
Sumo hops – get into a deep squat (picture a baseball catcher) keeping your back straight then bounce on the balls of your feet
Sit through – in a high plank position take one leg, bring it forward and tuck it through the opening of the arm and leg on the opposite side. Then return to plank position and repeat on the other side

Here is a link to the video that inspired this BD.


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