12x Pax and YHC came out to The Estate for a chilly 38F workout sans 2.0s for an adult only workout.
Warm-a-rama
Mosey around the parking lot with some butt kickers and high knees.
Sun gods – Arm circle forward and back
All x15ic
SSH
Windmill
Cherry Picker
Mountain Climber
The Thang
Ran over to the track for:
Bataan Death March: Last guy drops for x3 burpees, runs to the front of the line of pax doing a slow mosey around the track. Pax in front of the line runs backward, just to make sure they don't mosey too fast. With 13x pax, made for a perfect 1 lap loop though YHC didn't run all the way to the front, so maybe 12x would be perfect.
Next, the main event. Partner up. As a Naval Aviator, I like to drop bombs. Partner 1 runs the track from one corner down the straight to the next corner (100 meters?) and back while Partner 2 conducts the following. Switch runners each return.
B.O.M.B.S *bomb*
Burpee x50, Overhead Clap x100,
Merkin x150, little Baby crunches x200, Squats x250
Mosey over to the wall for
Peoples chair with Air Press x15ic
Balls To the Wall
repeato
over the pain clock for a Cakalaki choo choo, all pax thru twice
over to the benches for some dips, x20 ic
over the curb for some Curb Kickers x20 ic
repeato the dips
Mary
All x15 ic unless stated
Low Flutters
Touch them heels
Suzanne Summers x25 each leg
Box cutters
WW2 x15 oyo
Mobility Moment
Runners stretch, low pigeon, and assorted stretches for Goat's pleasure.
Finished up with an Airborn Mindbender then
Recover Recover x1 whole minute early.
Moleskin
Goat started the workout with an offer for free coffee if I provided a mobility moment and knocked it off 15 minutes early. I knocked it off one minute early and still got free coffee at Waterbean, so "score 1" for YHC.
Nice work to Harry or FNG 1st post. This was his first workout in a year and he did pretty good! Back for more next week, I'm sure.
Knockout tried out Mighty Jungle but with all the 2.0s, came out just in time for the BOMBS. I think he mentioned something about regretting that decision.
The BOMBS are definitely tough. Knocked the wind out of a few pax, but I care about your fitness.
Lots for prayers going out for Schneider's family. Everybody has something going on in their life. We all have our demons and depression. Nice job by The Force of verbalizing that in the Circle Of Trust. They call in the COT for a reason. What happens in the COT, stays in the COT. Feel free to share and ask for help. No man is an island.
Q fail on cacalaka choo choo description/instruction. In this case, I wasn't didactic enough. My word of the day, thanks to Goat! It means teaching or instructing.
Another failure, mind the bluetooth speaker microphone. When I paused the music and started the voice recording during Name O Rama, my trusty bluetooth speaker was more than happy to continue on duty with its own built-in microphone… several yards away from the pax. I uselessly carried around my phone to capture names like a game show host to no avail. I might have missed someone, so post up below as the wind sounds and crackling in the recording was rather galling.
I don't usually do New Year's resolutions, but this year I told myself I would Q once every other week or 26 times this year and would Q at an AO that I usually don't go to and have never Q'd at.
The Estate today was one such event. I saw opportunities around the AO not seized, such as a pile of sandbags near our Muster and Mary station. Some of the pax worked in a sandbag pass during Mary on their own volition, which I thought was quite admirable. Maybe next time I'll work that in, in the gloom…
Topgun sends,
Aye