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Getting Back In The Saddle

QIC: The Count

Date: 08/05/2019

PAX:  DuckTales, FreeTime, GeekSquad, Red Tees, Truck Yea, UTurn, FNG-Swiss Roll,  FNG-Couch Potato

AO: Huey

Conditions

70 Degrees and calm conditions

COP

Met in P/L where we plant the flag.  We welcomed the two FNG’s and gave the disclaimer.  Mosey’d to the back P/L by ball fields and conducted warm up: SSH, Ab e Vigoda, Willy Mays Hayes, SSH.  

The Thang

Modified Red Barchetta 
5 Stations (1-exercise weighted, 1 exercise cardio) – Stations are spaced 20 yards apart in P/L.  

Station 1: Overhead Press (30 lbs) – Burpees (10)

Station 2: Tricep Ext (25 lbs) – Plank Jacks

Station 3: Bent Over Row (45 lbs) – Mountain Climbers

Station 4: Curls (30 lbs) – Imperial Walkers

Station 5: Squats (25 lbs) – SSH

PAX 1 performs 20 Reps with coupon while PAX 2 performs AMRAP of Cardio Exercise.  Flip Flop so both PAX perform Reps with Coupons. (Modify as necessary, i.e. 15 or 10 reps and keep flip flopping.  

Control of movement belongs with Station 1.  (BURPEES).  Once both PAX have performed 10 Burpees they sound off and all PAX rotate in declining order.  5 to 4, 4 to 3, 3 to 2, 2 to 1, 1 to 5.  

After each rotation all PAX circle up and preform Mary’s between rounds, (Round 1 -LBC’s x 20 IC),  (Round 2 – Flutter Kicks x 20 IC)  (Round 3 – Big Boy Situps – 10 reps).

ENDEX

COT

CIRCLE OF TRUST:  Count-o-rama and Name-o-rama performed as well as announcement made about this weekend at LandFill to bring 2.0’s.  Prayer requests made for shooting victims families in El Paso, TX and Dayton, OH.  I did give Praise to being back in the gloom after a week off in Colorado for pleasure and work! 🙂 
BALL OF MAN:  We concluded in a moment of prayer.

Moleskin

I liked to hear the MumbleChatter with the PAX.  Especially hearing the established PAX encouraging and asking personal questions to the FNG’s, (Great Job – RedTees and FreeTime).

News

Daddy’s and 2.0 this Saturday, August 10th at LandFill

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    Commit-Committed-Commitment

    QIC: The Count (Respect,Respect) 

    Date: 07/18/2019

    PAX:  DuckTales, HasBro, RadioHead, Red Tees, She Shed  

    AO: The Huey

    Conditions

    72 degrees 

    COP

    SSH, Willie Mays Hayes, Tappy Taps (3rd Grade Exercises), SSH

    The Thang

    8 stations, no running, just coupons and cardio.
    Decline Merkins, Overhead Press (30 lbs) Lunge w/twist at bottom (20 lbs) Curl (30 lbs) Tricep Ext (30 lbs) Squat (40lbs), Lunge w/ coupon Overhead (30 lbs) Slow Deep Squat (30 lbs).
    AMRAP In 45 sec Round 1 – Bear Crawl to next station. Complete rotation meet in middle for Core/Cardio
    Round 1 – AMRAP 45 sec. BURPEES (10 OYO)
    Round 2- AMRAP 45 sec – Lunges between stations. core/cardio – Mountain Climbers IC (20)
    Round 3- AMRAP 30 sec – Lunges between stations. Core/cardio – SSH IC (20)
    Round 4- 15 Reps AYG to next station.

    COT

    A man of good character will follow though on his “Commitments” .  This means you become “Committed” to that which you “Commit” to.  You Faith, your Family, your “Friends” and “Co-Workers”.  Once you say your going to do something follow through on it. 

    CIRCLE OF TRUST:  Counterama, Namerama, No Announcements.  
    BALL OF MAN: 

    Moleskin

    Even without actual running we had lots of cardio by keeping a good pace in movement between exercises.  Mumble Chatter quickly decreased and was replaced by heavy breathing! 

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      Day 7 of 8 the Q Gauntlet (Landfill)- Red Barchetta + 8 Station DORA!!!

      QIC: The Count (RESPECT, RESPECT)

      Date: 06/22/2019

      PAX: BestInShow (RESPECT), FNG-Bloomin Onion, Fissure, FlyBy, GeekSquad, IronButt (RESPECT RESPECT), Milkman, MoneyBall, Peanuts, Prius, Ringwald, SheShed, Skitch, UncleFester, VSquared

      AO: Landfill

      Conditions

      Beautiful morning, 71 degrees and humid.  

      COP

      Warm-o-rama: Windmill (10 IC), Finkle Swing (10 Ea Leg), Tappy-Taps (10 IC), Sprinkler (10 IC), Willie Mays Hayes (10 IC), Nancy Kerrigan (10 IC – Ea Leg).

      The Thang

      Red Barchetta (RUSH) + DORA stations.  
      Starting at one end of the field all PAX:

      AYG 100 Yards and 100 SSH, mosey back to starting point hold plank for 6.
      AYG 75 Yards and 75 Mountain Climbers, mosey back to start hold plank for 6.
      AYG 50 Yards and 50 LBC's, mosey back to start and hold plank for 6.
      AYG 25 Yards and 25 Merkins, mosey back to start and hold plank for 6.
      AYG 10 Yards and 10 Burpees, mosey back to start and hold plank for 6.
      Rinse and Repeat Round 2.
      Round 3: Rinse and Repeat doing 50 SSH, 40 Mountain Climbers, 25 LBC's, 15 Merkins, 5 Burpees. Hold Al Gore for 6.
      Round 4: Rinse and Repeat doing 25 SSH, 20 Mountain Climbers, 25 LBC's, 20 Merkins, 5 Burpees.  HOld Al Gore for 6.

      Mosey to Hill:  DORA's (8 Stations)
      Team up: PAX 1 does AMRAP while PAX 2 runs down and up hill.  Flip Flop. When 6 is in all Rotate to next Station. Rinse and Repeat for 8 stations.
      1. Jump Squats
      2. Squats
      3. Overhead Press (30 lbs)
      4. Curls (25 lbs)
      5. Squat (40 lbs)
      6. Tricep Extension (25 lbs)
      7. Incline Merkins
      8. Decline Merkins

      END EX

      COT

      CIRCLE OF TRUST:  My thought / comment of the day: Do something for a friend or a stranger and not expect anything in return.  Plenty of opportunities around our community to to it.  Countarama, Namearama.
      BALL OF MAN:  IronButt took us out in prayer.  We lifted those who are ill and in need of comfort.

      Moleskin

      We had less and less mumble chatter as the workout went along, but after the “Sprinkler” during warm ups,  I had everyone try the Floss Dance….Pretty disappointing, with the exception of FlyBy, who seemed to have it mastered. What can I say about GeekSquad and the Sprinkler, except he has no rhythm!  His words not mine!  But who am I to argue!  

      News

      Some heading to help Proscuitto at the Community Project!  Thanks Brothers!!

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        Stairway to Merkins meets Four Corners! Day 8 of Q Gauntlet – TheCount – 06/25 (Hill City)

        QIC: TheCount (Respect, Respect)

        Date: 6/25/2019

        PAX: BlindSide, Chief, Goose, JazzyJag, LacesOut (Respect), MoneyBall, Prosciutto,  RedTees, Skitch, Sunshine, FNG-Tin Man, Wazn’tMe

        AO: Hill City

        Conditions

        69 Degrees, dry, but a nice dew on the grass.

        COP

        WarmUp: SSH (15 IC), Forward Fold (15 IC), Tappy Taps (10 IC), Willy Mays Hayes (10 IC), Stairway to Merkins: Along sidewalk, start at first lightpost and AYG to next and do 1 Merkin, AYG to next Lightpost and do 2 Merkins, Rinse and Repeat until you reach the 10th Lightpost and 10 Merkins.  Reverse direction, Rinse and Repeat until you get down to 1 Merkin.  Last WarmUp exercise (AS PROMISED) it Prosciutto’s Gold Chain (15 IC).  Mosey to grassy area in front of stage for “The Thang”. 

        The Thang

        Four Corners

        Four Cones are deployed in a square with each being 20 Yards apart.  ALL PAX start at 1st cone and proceed to next three cones by described mode of transportation.  Six Rounds as follows:

        Round 1 - Burpees - 10 Reps X 4 = 40 (Bear Crawl between each cone)
        Round 2 - Lunges - 20 Reps x 4 = 80 (Bear Crawl between each cone)
        Round 3 - Imperial Walkers - 30 Reps x 4 = 120 (Bear Crawl between each cone)
        Round 4 - Merkins - 25, 20, 15, 10 Reps = 70 (Bear Crawl between each cone)
        Round 5 - Plank Jacks - 25 Reps x 4 = 100 (Bear Crawl between each cone)
        Round 6 - Squats - 10 Reps x 4 = 40 (AYG Between each cone)

        Total Reps (including Stairway to Merkins) = 560 Reps and 400 yards in Bear Crawls!

        COT

        Word of the Day: If you direct the people toward Heaven….Heaven will direct the people.  

        CIRCLE OF TRUST:  Counterama, Namerama, Prayers for comfort and healing to those spoken and unspoken prayers.  Prayed for our brothers at the BoneYard and all PAX across F3.  
        BALL OF MAN:  Sweaty Ball of Man!  

        Moleskin

        There was very little Mumble Chatter, but there were a few sounds emanating from those assembled…There was good discussion by Prosciutto reminding everyone not to sacrifice form for speed.   Great Message!  As Promised I was proud to wear Prosciutto’s Gold Chain and perform the said warm up exercise.  Actually wore the chain during the entire workout, but it obviously isn’t where Pro gets his energy because he seemed strong even at the conclusion of the session! 

        The Gauntlet is now complete Q’ing at 8 different AO’s in 11 Days/9 Workout Days.  It was fun and I encourage you to try it over the course of a month.  It is a great way to see folks you might not see all that often and you become very innovative to keep the routines different and make sure you focus on full body H.I.C.T. 

        Thanks for all the AOQ’s for working with me on the schedule (and Prosciutto for giving me his day today so I could complete all 8 AO’s).  

        News

        [Fill in News, Upcoming Q’s, Events, etc.]

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          Day 5 of the Q Gauntlet (The Huey)- Lets Play Cards or better known as Deck of Death (DoD)

          QIC: The Count

          Date: 06/20/2019

          PAX: DuckTales, GeekSquad, HasBro, MrClean, SteamEngine, U-Turn 

          AO: The Huey

          Conditions

          77 Degrees and humid. Storms started moving in by the end of the workout, and at 0605 !  Thank God for the 0515 starting time!

          COP

          Warm up consisted of SSH (20 IC), Forward Fold, Willy Mays Hayes (15 IC), Arm Circles Fwd, Bkwd, and Overhead Press.  Mosey around path to covered picnic tables.

          The Thang

          Deck of Death (DoD) – Separated deck into 4 stacks Clubs (Core/Abs), Hearts (Cardio), Diamonds (Upper Body), Spades (Legs).  Time allowed for 25 exercises: PAX rotated picking from stacks, announcing exercise, and calling the cadence.

          Oblique Crunches (Pretzel) - 15 per side- 30 Reps
          Mountain Climbers - 20 IC - 40 Reps
          Merkins - 18 Reps
          Smurf Jacks - 25 IC - 50 Reps
          High Slow Flutter Kicks - 13 IC - 26 Reps
          Side Straddle Hop - 25 IC x 2 - 100 Reps
          Wide Arm Merkins - 16 Reps
          Monkey Humpers - 17 IC - 34 Reps
          Luge (Boat/Canoe) - 18 IC - 36 Reps
          low side shuffle - 25 yards both x 6 = 150 Yards
          WWII Situps - 13 Reps
          Butt Kickers - 19 IC - 38 Reps
          Diamond Merkins - 25 Reps
          Monkey Humpers - 25 IC - 50 Reps
          Shoulder Taps - 25 IC - 50 Reps
          Burpees - 25 Reps
          Ranger Merkins - 19 Reps
          Walking Lunge - 20 each leg - 40 Reps
          Heals to Heaven - 14 Reps
          Mountain Climbers - 25 IC - 50 Reps
          Carolina Drydocks - 14 Reps
          Calf Raises - 25 IC x 2 - 100 Reps
          Flutter Kicks (25 IC x2 - 100 Reps

          Total - 933 Reps


           

          COT

          CIRCLE OF TRUST:  Counterama, Namerama, Word of the Day (WOTD): Veterans Park represents the Soldiers, Marines, Airmen, and Sailors that have served their country.  Most didn’t have the luxury of smart devices, video games, or even TV while in a war zone.  Often a Deck Of Cards provided all the entertainment they would have.  I see parents using all the great entertainment devices we have now to distract their children so they will behave while out at breakfast, lunch, and dinner.  I’ve even seen this in a church.  Drop the crutch and engage get your children to engage in a simpler form of entertainment (Maybe a game of Fish)….
          BALL OF MAN: As the Thunderstorms started to move in we lifted to God our prayers for healing and protection to those family members of our F3 Family.

          Moleskin

          All I can say with regards to the Moleskin….DuckTales, something got inside of you and died!  You about caused us to discontinue warm-ups and go for some kind of breathing machine!!! No more Sushi for you….At least without GAS-X!!!

          News

          F3 – Hacksaw for Day 6 of the Q-Gauntlet, also Scenic City Ruckers meeting at 0500 Blue Grass Grill.  Don’t forget to register for the Fallen 5 Challenge.

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            Day 4 of the Q Gauntlet (Lions Den)- It’s a Rainy Doracide Type of Day!!

            QIC: The Count (Respect, Respect)

            Date: 06/19/2019

            PAX: Fissure, Ohms, Peanuts, Prosciutto, RedTees, Steam Engine

            AO: Lions Den

            Conditions

            71 Degrees and humidity was 100% because it was pouring rain most of the time!!

            COP

            Warm-o-rama: SSH (20 IC), PlankJacks (10 IC), MountainClimbers (10 IC), Mosey around track and do Bataan Death March.  Front PAX drops out and performs 5 Burpees while line continues to mosey.  When Burpees complete AYG to back of pack and yell ‘SIX” then next PAX at front drops out and does 5 Burpees and AYG to back of line yell “SIX”, continue until all 7 PAX complete 5 Burpees and complete lap back at starting point. 

            The Thang

            Dorcides in the Rain!
            Partner up:  1 PAX begins reps of exercise, 2 PAX runs 25 yards performs 1 Burpee, returns to partner, then runs again performs 2 Burpees, returns to partner and once again run 25 yards and performs 3 Burpees.  Returns to Partner and switch continuing count until all exercises and reps are complete.

            100 Merkins, 200 LBC’s, 300 Squats, 400 SSH

            PAX completed in record time! Still 15 minutes left…what shall we do next?

            Mosey to Home Team Beleachers.  Serpentine (Running up and walking down), 6 sets of steps going up and down moving from one end to the other.  Mosey on track around to Vistors Bleachers and repeat Serpentine for 4 sets of steps.  Continue mosey to complete lap of track to starting point.

            Mary’s Go Round (Dealers Choice) – IC 10 Reps x 7 PAX x 2 Rotations = 140 Reps IC!

            COT

            CIRCLE OF TRUST:   Counterama, Namerama, Announcearama – Word of the Day is “Choice”  We all have to make a choice everyday.  The first one is should I get up and workout with my F3 Brothers, or should I FartSack in my nice warm bed.  Neither is wrong, it’s just a choice.  Those are the easy choices we make, but there are choices we have to make as men and leaders.  Many of these choices have rippling impacts on others, (children, spouse, peers, etc).  Make sure when it comes time to make a choice you think about the ripple your choice will make and who is watching and who it impacts.  
            BALL OF MAN: We lifted up in prayer those needs said and those which weren’t.

            Moleskin

            So, I’ve been educated by Fissure and Prosciutto on the proper use of the “Moleskin” and “COT”  .  Moleskin today is pretty easy…There was not a lot of Mumble-chatter because the PAX were kicking ass, but over the pouring rain interesting sounds were coming from some individuals, especially when we were on our backs.  Lets just say I’ve heard some of these sounds, but rarely when working out.  Of interest is though in both cases there was much wetness!!! 🙂  

            Great Workout Gentlemen!

            P.S.  IronButt, we did a lot of Burpees today in honor of your 63 Birthday!!!

            News

            [Fill in News, Upcoming Q’s, Events, etc.]

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              Day 2 of the Q Gauntlet – Modified Nolan Richardson

              QIC: The Count

              Date: 06/17/2019

              PAX: FastLane, IronButt (Respect Respect), Mayhem, Oiler, Peanuts, Pink Panther, RedTees, SideKick, Sparky, Wazn’tMe

              AO: Beast Ridge

              Conditions

              There was a gloom in the air.  Temp was 73 Degrees, humid, and an almost full moon visible through the gloom of the fog!

              COP

              Warm-O-Rama:  Windmills (IC 16), American Hammers (IC 20), Slow Squat (IC 20), Mosey around Soccer Field.

              The Thang

              Nolan Richardson (40 minutes of Pain) – Modified

              Partner Up:  PAX 1 Starts Exercise while PAX 2 backpedals 50 yards does a Bobby Hurley and runs back and continues the count where PAX 1 left off.  Continue until all reps have been completed.

              1. Burpees (50), 2. Squats (150), 3. Big Boy SitUps (75), 4. Little Baby Arm Circles (150 forward and 150 backwards), 5. Merkins (75), 6. Imperial Walkers (150). 

              Did some Hamstring Exetensions (Soldier March) and High Knees (Skipping Style) with a short Mosey. 

              On Stadium Steps: Decline Merkins (IC 10), Dips (IC 10), Box Jump to top (Squats – 10 OYO),  Incline Merkins (IC 10), Dips (IC 10), Box Jump to top (Squats – 10 OYO.  Rinse and Repeat for 4 cycles.  

              Mary’s: 5 rounds (IC x 10) – American Hammer, Flutter Kicks, Hello Dolly, LBC’s, Freddy Mercury.

              Mosey back to P/L 

              COT

               CIRCLE OF TRUST:   Counterama, Namerama, I talked about how Fathers Day was an important day for Fathers and how they are accountable to those children they lead.  I was touched by the words shared with us by T-Rex yesterday on Slack and it was a short testimony, but was very powerful.  God Bless him for breaking the cycle and being accountable to those two sons he has!
              BALL OF MAN: We prayed for healing for those who’s families are going through life events  and needed to be lifted to God in Prayer!

              Moleskin

              Not quite sure why during Namerama RedTees wanted to call himself IronTees…But he did!!!

              News

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                Day 6 of the Q Gauntlet (Hacksaw)- The Flags of My Fathers!

                QIC: The Count (Respect,Respect)

                Date: 06/21/2019

                PAX: 9Volt (Respect), FNG-Body Bag, ClothesPin, FastLane, Jazzy Jag,  John Doe, Madoff, Mayhem(Respect), MrsBaker (Respect), Peanuts, SideKick, Steam Engine, ThreeSkin, ToeTag, Wazn’tMe, Yodeler

                AO: Hacksaw

                Conditions

                70 degrees and humid, but a great morning for a beat down!

                COP

                Warmup: Mosey from P/L and assemble around the large flag.  SSH (10 IC), Forward Fold (10 IC), Arm Circles (10 F/B IC), Mountain Climbers (10 IC), Mosey to Flags 33-50 (1 PAX at each State Flag.

                The Thang

                Get To Know Your States 

                We started on State 33 (Oregon) to State 50 (Hawaii).  We started with the exercise that was associated with the state you occupied.  After 30 Seconds with AMRAP all PAX rotate to the next station.  #50 Hawaii PAX does a sprint to #1 Delaware (Crickets!!!???), and we started the next 30 seconds.  Once all PAX were at State 1 (Still Delaware) to #17 (Ohio), we moved to next state flag (Exercise) and approx 10 seconds started exercise.  Rinse and Repeat for as many stations we can get to in allotted time.  (We also were to Announce in a loud and proud voice when we reached the State we were born in or the first one we lived in is born abroad).  We made it through 44 states/stations.  Future Note: Incorporate Warm-up into stations or save for 1 hour workout.

                COT

                CIRCLE OF TRUST:  Counterama, Namerama, Announcearama : Announced work day for tomorrow, Fallen 5 Ruck, and Convergence July 4th.  Spoke of June being a month of remembering (Memorial Day, Flag Day, Army’s 244th Birthday- HOOORAH).  But it was a good reminder of the sacrifices many made in the birth of our country and ultimate sacrifice to keep us FREE!  We named our new FNG (BodyBag)…We seem have a theme going at HackSaw.
                BALL OF MAN:  Closed in Prayers for the people of F3, FIA, and those prayers that were made known and those that were not.

                Moleskin

                My eyes are still burning from the Huey and Ducktales (Crop Dusting) yesterday.  Today, we tried to learn a little about the states in the 30 seconds we occupied the space.  Surprised that at the beginning everyone knew who the 50th State was (Hawaii), but Crickets when I asked which was the first (Delaware).  Of course Wazn’tMe, reminded us all that even the people of Delaware aren’t aware they are a state!  LOL….That was good!

                News

                Watch Announcements in Slack.  Saturday, June 22 (Workday) Tabernacle Missionary Baptist Church (2634 Williams St. Chattanooga, TN) Starting about 0900 and stay for whatever time you can.  Convergence on July 4th (BeastRidge), and Fallen 5 Ruck Event.  Saturday, July 13th.  0700 Chickamauga Dam, 3012 Kings Point Rd. to the Navel Reserve Center where the attack took place. 

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                  Life is a Picnic (NOT ALWAYS) Day 3 of the Q Gauntlet (Boneyard)

                  QIC: The Count

                  Date: 06/18/2019

                  PAX: CanDu, DuckTales, IronButt, Peanuts, Pink Panther, SideKick, Sunburn, Whoopi

                  AO: Boneyard

                  Conditions

                  73 Degrees, occasional light sprinkle (or maybe that was just sweat)!  Had to be close to 100% humidity!

                  COP

                  Warm-0-Rama: In P/L – SSH, Arm Circles, Overhead Press, Forward Fold, Willie Mays Hayes, Mountain Climbers, Mosey to Picnic Tables (now do you get the heading)?

                  The Thang

                  Life Is A Picnic (NOT ALWAYS)!
                  5 Picnic Tables – 4 Stations per table = 20 Total Exercises.  PAX pair up (except IronButt, he was a single today.  We figured since he turns 63 tomorrow he was old enough to not need adult supervision)!!! 

                  Station 1 (Biceps/Triceps/Shoulders with Coupons): (With Coupons) Curls (25 lbs), Tricep Extension (25 lbs), Overhead Pre ss (30 lbs), WILD CARD (Dips, Diamond PU, etc.)

                  Station 2 (Legs): Squats, Lunges, Jump Squats, WILD CARD (Box Jumps, Step Ups, Etc.)

                  Station 3 (Chest): Incline Pushups, Decline Pushups, Merkins, (WILD CARD (Diamond Merkins, Wide Arm Merkins, Chuck Norris Merkins, etc.)

                  Station 4 (Core/Abs): Big Boy Situps, Pretzel Crunches, LBC’s, Flutter Kicks

                  Station 5 (Cardio): Burpees (Damn You City Bus)!!, Plank Jacks, Mountain Climbers, SSH

                  Round 1- 10 Reps of each exercise x 20 = 200 Reps – Once all PAX complete their 4 exercises they hold Al Gore until all PAX are done and then rotate to next Station.

                  Reward for finishing all 200 Reps – AYG, JailBreak, Sprint…Whatever you want to call it….Up the hill X2

                  Round 2 – 20 Reps of each exercise x 20 = 400 Reps (I might add the SideKick and TheCount happened to be on Station 5 when two City Buses drove by, so add 10 more Burpees to our count for extra credit.  

                  Add another 5 Burpee penalty to everyone for an additional bus that drove by! 

                  Mosey Back to P/L for COT

                   

                  COT

                  CIRCLE OF TRUST:  Counterama, Namerama, Announcearama .
                  BALL OF MAN: We lifted up in prayer those in need of healing and strength.

                  Moleskin

                  I thought about Q-ing at the BoneYard, and remembered someone once talking about the “Dash”.  The little line between the date of birth and death on a headstone.  This represents the time we are alive!  What will your “Dash” look like?  What will people say at your service.  How did you live your life?  Were you a good man?  Were you a “Servant Leader”?  Were you a good Father, Son, Sibling, Husband?  

                  Matthew 20:25-28

                   

                  News

                   

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                    Q- Gauntlet – Day 1 of 7 Straight! (Octagon of Pain)

                    QIC: The Count (Respect)

                    Date: 06/15/2019

                    PAX: 9Volt (Respect), Bubbles (Respect), ClothesPin, FastLane, RugDoctor (Respect), FNG-Sherpa, Snooze Button

                    AO: The Battery

                    Conditions

                    66 Degrees, Low Humidity and Partly Cloudy.  

                    COP

                    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.

                    The Thang

                    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

                    END EX

                    COT

                    CIRCLE OF TRUST:  Counterama, Namerama, Introduced FNG (Jason Butte)/ “Sherpa”
                    BALL OF MAN: Closed in Prayer 

                    Moleskin

                    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!!!!

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