While many others slept and recovered from The Memorial Day Murph, 9 strong men came out to endure some more pain and to get sore all over again. The Pax was light today for PAINinsula but t-claps for the ones that made it out.
The Thing:
Mosey around the parking lot for a little cardio warm-up w/ butt-kickers and some Karaoke. Mosey on over the the YOGA studio to get the muscles warmed-up up. Ninja came in as usual on two wheels as we made our way through the parking lot.
Warm-up: SSH (20) / Windmill (15) / Merkins (10) / Toy Soldiers (15) / Diamond Merkins (10) / Cotton Pickers (15) / Peter Parker Merkins.
Eeyore and Tiramisu showed up just in time for the Toy soldiers – can't believe Ninja beat you to the workout…
Short mosey to the Brick planter boxes near the Yoga studio for some 2 minute pain stations:
First 2 Minutes – Box Jumps (rest for 15 seconds)
Second 2 minutes – Dips (rest for 15 seconds)
Third 2 Minutes – Decline Planks (last 30 seconds with Decline Merkins) (Gnarly Gpoat 10 count)
Mosey to the bridge to make our way to the rock pile near the fire station
Careful selection process of the rock for a little Up Hill Frisbee Station Exercise with a Rock:
- Home Base: CDD (10) / Frisbee1: Leg Lunges (20) / Frisbee 2: Curls (20) / Frisbee 3: Merkins (20) / Frisbee 4: Squats (20) / Frisbee 5: Burpees (10)
- Zamparini in-between each station/frisbee
- Object is to start at base – hit station 1 – back to home base. Then station 2 then back to station 1, then back to home base – follow until hit all stations.
- We modified after the first 3 bases were hit – as I didn't want the Pax to be cheated and not get there Burpees in – so we went to station 5 and hit all the stations back before putting our rocks back.
Mosey back to the parking lot on the scenic route to pick up frisbees
Mosey medley of Low flutter (Goat), Box cutters (Geek), LBC's (Thug), and a final minute of elbow plank.
The moleskin:
Light chatter from the bunch, except for a few moans and groans from the workout.
Goat decided to go green this morning and road in on two wheels – hope you don't take that Trek down to the station in NODA from Cornelius.
Shaken gave me a pretty good stare down on the Peter Parker Merkins – I didn't check his form but really wished KingFish or S'mores was there to heckle him about it.
Eeyore won the prize for picking out the biggest rock this morning – his prize is respect from the Pax and sore shoulders tomorrow.
Overall this would have passed as an Outlaw approved workout, with the exception of the 10 burpees we did, so glad he wasn't there for the "bang-bang" punch in the gut I would have gotten as my reward for the last minute Q. Least I could do for running PAINinsula off of Friday due to The General turnout. Now it will be Outlaw's turn to Q my AO.
Always a pleasure to hang with you men in the gloom…until next time. See you at The General!