QIC: The Count (Respect)
PAX: 9Volt (Respect), Bubbles (Respect), ClothesPin, FastLane, RugDoctor (Respect), FNG-Sherpa, Snooze Button
AO: The Battery
66 Degrees, Low Humidity and Partly Cloudy.
Warm-Up”: We secured the AO Flags and mosey over to outfield of baseball field . SSH, Arm Circles (forward and backward), Mountain Climbers, Slow Squat, Merkins.
Octagon of Pain
8 Stations arranged in circle 15 Yards from center (Home). Each station is spaced 10 yards apart.
Center: Flutter Kicks, American Hammer, Freddy Mercury, Oblique Crunch, LBCs
Staions: Chuck Norris Merkins, Tricep Extensions (25lb), Diamond Merkin, Squat (40lb), Hand Release Merkin, Overhead Press (30lb), Wide-Arm Merkins, Curls (25lb).
Mode of Transportation between stations: Bear Crawl, Lunges, Duck Walk, Reverse Lunges, Broad Jump, Lunges
8 PAX – 8 Stations (I didn’t plan it that way)… 1 PAX per station. 6 rounds with 5, 10, 15, 20, 15, 10 Reps at each station. Each round concludes with Mode of Transportation to Center: where 15 IC Reps are done for each exercise.
PAX line up in Indian Run formation. Start to mosey around entire field, 1st PAX in line drops out and performs 3 Burpees, runs to back of line and calls out “SIX”, at which time the next PAX drops out and does 3 Burpees and runs to catch group. Rinse and Repeat until all PAX do their Burpees.
MOM’s – (10 Reps, IC) American Hammers, LBC’s, Flutter Kicks
CIRCLE OF TRUST: Counterama, Namerama, Introduced FNG (Jason Butte)/ “Sherpa”
BALL OF MAN: Closed in Prayer
I take great pride (not in a sadistic way) in getting workouts challenging enough to get at least one PAX to “Spill Merlot”. I take extreme pride in bringing myself to the brink or “Spilling Merlot”. Had I food in my stomach I would spilled it, but I just had dry heaves!!!!