PAX: Mutton Buster, Man Bun, 9 Volt, Mrs Baker, Conjugal Visit, Tin Snip, Pipeline, Abercrombie, Thin Mint
AO: The Battery
Mosey around Greenway to Parking Area
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Moroccan Night Club
Seal claps 10 in cadence
In memory of Grady Pitstick, aka “Quikrete”, who passed away a year ago. He was only 30 years old, and the son of another member of the Knoxville PAX, Brian Pitstick, aka “Sparkler”. “Grady Corn” is a acombination of Grady’s name and “Candy Corn”, which was an exercise Grady brought to us that became his trademark. It is a shoulder warm up that can become a full-on exercise with enough reps. Hereis its description: Four-count exercise that begins in a standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position. 25 reps makes for a good shoulder warm up. At 50 reps the mumblechatter starts to dwindle. Groans of pain begin at about rep 75, which should be taken by the Q as encouragement to keep going to 100.
Autobahn 5 sets
Go to grassy area where flags are at. Start on Dog park side. Autobahn is a crawl using only your upper body no leg help whatsoever.
Autobahn to Greenway do 5 Merkins
Autobahn back to Dog Park do 5 Jump Squats
Do 5 sets!
Cut A Flip 10 sets
Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Can be performed until a specific number is reached, ex. 100 Merkins and 100 Big Boys; or can be used in an AMRAP scenario that is timed such as 1 Minute or waiting for partner to complete a movement.
PAX performs side straddle hop while Danger Zone by Kenny Loggins plays in the background. Everytime the words danger zone are heard PAX does single squat then resumes side straddle hop. End result is 3 and a half minutes of SSH with sporadic squats
Find a set of stairs or a hill. Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat, repeato to top. Works best with many steps or sizable hill.
CPRs 25 reps
Combination of 3 Arm exercises with Cinderblocks. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise (i.e. extension), 4 = Return to starting position.
Curb Alpert 25 reps
Pax in push up position alongside curb, and walk hands up and down the the curb as if they are drumming like the legendary Herb Alpert
Preferably performed in a parking lot with a row of curbs (can also be done on ground). Line up 1 or 2 PAX per curb down the parking lot, entire PAX side planks on curb with left hand high, starting at one end, first PAX rotates to regular plank position for set number of Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Once the entire PAX is in regular plank position, the entire PAX reverses and starts again with right hand high. Repeato as desired. When done properly the PAX should resemble dominoes slowly toppling over. Best for a larger PAX.
Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat. Rushing the count produces girly squats.
Remember you alway have support in F3.
Lot of talk about digging ditches during the Autobahns. All I saw were tiny paths that barely laid the grass down…..
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