Fat Angie makes her return…
Since several PAX went to support launch a new AO today with former PAX MetroDog I figured we’d honor MetroDog by completing some of his favorites. One of which is the Fat Angie Sandwich. More about that in a minute, because first we need to get warmed up.
COP
20 IC Seal Jacks
20 IC Tony Hawks
10 IC Slow ‘Mericans
Warmup continued
Mosey to the parking lot line
Dragon Walk up and MB
Lunge Walk up and MB
Bear Crawl up and Crawl Bear back
Okay now the we are warmed up, time for the fun to begin…
Mosey down to the pull up bars where Q gives the following instructions. Remember everything is scalable and if you can’t get through Murph, you sure as hell ain’t going to finish this in time. Also based on the number of PAX we may need to stager or start with a different exercise than what’s listed if the pull-up bars are full. Fat Angie Sandwich is a crossfit bodyweight WOD. The goal is to complete all of the number of exercises before moving on to the next. This is kinda what the Iron Pax Challenge stuff will be like. If you want to record your time, knock yourself out. It goes like this…
Fat Angie Sandwich
25 Burpees (lazy Q, but no lazy PAX. A Burpee isn’t a burpee if you don’t jump)
100 pull-ups (Caution against jumping pull-ups and getting rhabdo. Also you can scale this by doing sets OR doing Australian pull-ups)
100 ‘mericans (pushups)
100 crossfit situps (legs crossed like you sit in kindergarten)
100 Squats (Touch the ground)
25 Burpees
That completes Fat Angie
6MOM
We are counting the 100 sit-ups as Mary
Reflection
https://www.bible.com/reading-plans/14992/day/4?segment=0
This is a good series on leadership. This reflection is about what systems do you have and helps to reflect on if you need to change some systems. Check it out, it's a short read.
Moleskin
- YHC put a poll out yesterday about doing a butt kicking hard workout that leaves you completely spent, or a medium intensity one that will leave you with a good workout but some more left in the tank… Well we had several that weren't planning to post and voted for the harder option, but still, we had like 90% decide to take a double dose of the DRP and chose the harder optoin.
- Abrams also decided that he didn't get enough and went for a run after
- Jeeves told stories of being on motorcycles at high rates of speed and apparently also pays his kids very well. Hire me Jeeves. I'll do it all for $200.
- So good to see Doodle out today, it's been too long
- C# plans to go all Fortnite today at Doodle's 2.0 birthday party
- Styx brings along a 2.0. Sorry, this one wasn't so kid friendly
- Stitches told stories of smashing dreams of car restorations
- Marker is working all weekend, but still made it out to post
- Mysterion is still pushing YHC to do the adventure race. Maybe next year…