12 PAX and 2 Dogs got together for a wet foggy beatdown. Here's what happened.
5:00 The Standard
YHC and Qbert strolled out into the dense fog. I had never ran a standard at The Mighty Oak so I wasn't sure where to go. Qbert was vaguely familiar with the area and to his credit he was able to navigate us to where we met up with Vinegar Bend, his pooch Freddie, and Bunyan. My watch put us at ~2.8 miles for the standard.
5:30
We roll back into the parking lot and there was a group of PAX ready and waiting. Qbert had to head out after the standard but we were glad to have had him!
Warm-a-Rama
Mosey in a serpentine pattern through the parking lot incorporating high knees, butt kickers, and kareoke. Circle up for SSH, IST, CP, Windmill, Deep Squat, and Mericans.
The Thang
- 10 Spheres of Doom: There are 10 spheres in the front of the school
- Starting at the first sphere 1 Merican
- Bear Crawl to the next sphere and do 2 mericans
- Continue to each sphere adding 1 merican each time
- Total of 55 mericans after it all
- After you get to the last sphere, repeato back to the first sphere but instead of mericans and bear crawl we did WW2 sit ups and crab walk
- Safe to say we were sufficiently wet by the end of this
- Mosey to walls at front of school
- 10 Step ups each leg OYO
- 10 Dips IC
- 10 Box Jumps OYO
- 10 Incline Merican IC
- 10 Butt Touch Squat OYO
- 10 Decline Merican IC
- Peoples chair for 10 seconds-Shoulder press x 10 IC- 10 more seconds in peoples chair
- Repeato but instead of Peoples Chair partner calf raises
- Partner 1 jumps on partner 2's back, 20 calf raises then switch
- Mosey to behind the school
- Partner up and grab a block per group
- 100-200-300
- 100 Mericans
- 200 Curls
- 300 Squats
- Partner 1 does exercise while partner 2 runs to last basketball goal and back.
- Due to time constraints we cut the squats down to 150
- There was a lot of mumble chatter about the 200 curls, but I reminded the PAX that we had to keep the guns swol since the weather is so warm.
- Mosey back to launch
- Stretch Mary
- Carrot puller and side lunge stretch
- Recover Recover
Name-a-Rama
COT
Moleskin
- Thanks to Qbert for running the standard with me, and thanks to Bunyan and VB for showing us your neighborhood
- Great work by all PAX this morning, we got wet at the beginning but that didn't slow anyone down.
- There was some interesting mumble chatter about the different uses of Coconut Oil…… that's as much as I'd like to discuss that
- Everyone pushed each other and I'd like to think we all got better because of it!
- I was able to remember all the PAX names for the BB without my phone recording, T-Claps for me.
- Thank you Dingo for the opportunity to lead!
Until next time….. Mr. H