PAX gathered in the gloom for a nice, extremely warm day. Some were wondering why in the world they would come out in the humid weather rather than sleeping in, but the PAX came to show support to SGT Slaughter in his Q. With a fart-sack in the back of his mind, SGT Slaughter got up in the gloom, dusted his gear off, grabbed his winkie board (HAWT BOD: Hellaciously Awesome Workout Training- Board of Destruction) and made it to the Forge to deliver some pills of pain.
Mosey around the parking lot area with Kettle Bell in hand (fake out the PAX by starting to go up the hill) circle up and perform:
25 SSH (I was gonna stop at 20, but blanked out at the cadence and went to 25)
10 Weed Pickers
Sun Gods, Michael Phelps
Then we did a set of exercises with partners. I don’t know the official F3 name, but I will call this one “Tag Team Terminator” or Triple T for short (GI Joe reference).
This is a partner led event. 1 Partner ran up the stairs and at the top, do 5 pushups and run back down on the other side.
Other Partner would do the Exercises while partner is running up the stairs to do pushups.
Exercises (Spell out SLAUGHTER):
Alternating Kettle Bell Touches (90) (Kodiak Count)
Upright Rows (85)
Gorilla Humpers (80) These are kinda modified Kettle Bell Swings
Twinkle Toes (70) (Think of a squat and a calf-raise at the same time, they suck)
Elf on a Shelf (65) (Kodiak Count)
Rosalitas (60) Without the Kettle Bell…I am not that sadistic
While one partner is doing the Rosalitas, the other partner grabs both Kettle Bells for a Farmer’s Carry up and down the stairs.
When everyone finished the workouts, we went back up the ladder, but I changed the count to 40 for all until we had like 3 minutes left.
If there is time left, we will circle up and end with some “Front, Back Go”. What’s a SGT Slaughter Workout without some Front, Back, Goes?!
CIRCLE OF TRUST:
Thank you Trill for closing us out in Prayer. I always love hearing the Serenity Prayer, because nowadays, accepting the things we cannot change, the courage to change the things we can and the wisdom to know the difference is a staple of what we teach in recovery, mental health and life in general.
When I created this workout, I wanted something challenging that focused on muscle confusion. I think it got to a point of muscle dementia because now my body is not sure where is sore the worst.
Shout out to Lizard King for bringing the beats, Lexi for the accountability of my screwed up number counting and working out while in recovery from injury (made me wanna push harder!), Doddy for always pushing it, High Dive for sticking to the workout and not giving in, Snot Rocket for doing a Pre-Run beforehand and still killing it, Tiny Tat for making this look easy, Jackalope for grabbing the largest Kettle Bell in Lexi’s arsenal and still keeping up, and Trill for closing us out in prayer and pushing me to Q. Truth be told, I am not a great public speaker and a socially awkward counselor at best. It’s good to get out my comfort zone and growth is painful, but rewarding.