Dragon Slayer MQ Cherry Bomb has, in recent months, converged DS with Samson for the #snotwoggler that is #SamsonSuicides. April was an exception, however, as the #Goatbusters had filled up CB's Q calendar for April, and it was decided that DS would remain at GCC last week for Lego's beatdown.
YHC therefore decided to bring the #SamsonSuicides to DS this morning. Or, at least, something vaguely resembling it.
10 pax joined YHC this morning at the DS.
0500: Auto, Cherry Bomb, DonHo, Lego, and YHC met #TheStandard for 3.1-ish miles at a not-2nd-F pace.
0530: Mosey with kettlebells to lit area of parking lot that has become one of the go-to warmup spots. Circle up. Disclaimer.
WARM-O-RAMA
- SSH x 25 IC
- IST x 10 IC
- Toy Soldier x 10 IC
- Squat x 10 IC
- Merican x 10 IC
- Moroccan Nightclub x 30 IC
- Included at specific request of pax.
- Looked like Bagboy was initally refusing, but then eventually joined in.
THANG
All pax line up with KB along edge of island for #SamsonSuicides-inspired beatdown, as follows:
Round 1
- KB Swing x 20 OYO at start.
- Run to first island. Merican x 5 OYO.
- Run back to start. KB Swing x 20 OYO.
- Run to second island. Merican x 10 OYO.
- Run back to start. KB Swing x 20 OYO.
- Run to third island. Merican x 15 OYO.
- Run back to start. KB Swing x 20 OYO
- Run to fourth island. Merican x 20 OYO.
Plank when done and wait for the six. Then LBC x 10 IC.
Round 2
- KB Skullcrusher x 20 OYO at start.
- Same format as above, but with Burpees at islands – 5, 10, 15, 20.
Plank when done and wait for the six. Then LBC x 15 IC.
Round 3
- KB Squat x 20 OYO at start.
- Same format as above, but Zamperini KB to/from islands, with WWII's at islands – 5, 10, 15, 20.
Plank when done and wait for the six. Then LBC x 10 IC.
Round 4
- KB Curls x 20 OYO at start.
- Same format as above, but with Apolo Ohnos at islands – 5, 10, 15, 20.
Plank when done and wait for the six. Then LBC x 10 IC.
Recover, recover.
MOLESKIN
- Awesome work by the pax this morning. Swing State and Bagboy appeared to be out front all morning, with DonHo, Auto, and Cherry Bomb not far behind.
- TClaps to DonHo, and I believe Cherry Bomb as well, for running back to pick up the six on the burpees round.
- YHC was smoked after the burpees round.
- I tried to cut the last round short to leave a couple minutes for Mary, but Breakfast Club was all gung ho about finishing the round, so we did.
- FNG-1 = Class Charlie. Awesome to have him out for a second time this week. Get signed up on the website so we can tag you, and hope to see you out again soon!
- #Goatbusters takeover of Dragon Slayer continues next week with Auto Q. Mericans are guaranteed.
- #Goatbusters are getting all the fitness in April.
- Form police were out this morning, especially on the Apolo Ohnos. If you're not bending your knees, you're not doing it right!
- Awesome to have Bagboy join us this morning. I am always in awe of his level of fitness. He is leading an Iron Pax Challenge beatdown tomorrow at (I think) Bailey Rd Park for anyone interested.
- In COT, Swing State discussed an F3 wide initiative – i.e. being intentional about EHing new pax, particularly pax whose backgrounds may differ from that of many in our circles today. F3 is intended to be radically inclusive, and open to all. Effort is required to open the circles wider, and welcome in men who may or may not be aware of F3, but who might need it or something like it in their lives.
- We lifted up several in prayer, including Lego's dad, Smokey's mom, and Bagboy's colleague.
- Thanks to Cherry Bomb for the opportunity to lead this morning, and thanks as always to Auto and Eeyore for the EH back in June 2016….. I'm forever grateful.
Aye,
TC