Sultan of Swat

Perfect Weather

Welcome and Disclaimer 

The Thang
Four Pax mosey about until YHC realizes that the weinke was left behind. We scaled the big hill in order to retrieve it. There was much mumble chatter.

Stretch-o-rama / COP

Each held for a 20 second count. Deep breaths in between to get our minds right.

– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch

Begin the COP

– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15

Long mosey around and hold up at the top of the big field.

The Great Bambino
All pax congregate at “home plate”  in a single line and perform an exercise AMRAP while 1 pax at a time runs all the way around the diamond. Each runner returns to the end of the line and resumes the exercise. The pax are encouraged to run fast, because the faster they run the fewer reps they will have to perform. Or run slow and make it suck. Once each pax has run a lap they proceed to the next exercise.

– Angle Grinders
– Squats
– LBCs
– Merkins


Each pax holds there coupon and performs the exercise as instructed then passes it to the right. Exercises performed should spell out the word B-L-O-C-K. 

B – Bent over rows x 5
L – Lunges x 10
O – Overhead press x 15
C – Curles, Top Curl x 5 Bottom Curl x 5, Full Curl x 10
K – Kettle Bell Swing x 25

Everyone puts their rocks down and moves two rocks to the right.
Rinse and Repeat.

Mosey up to the top parking lot for Ring of Fire. 


_Angus Out

Leave a Reply