9 PAX gathered on a chilly Monday, bundled up for the frozen tundra.
Disclaimer given 0529 / 0530. Shovel flag in place – no penalty burpees.
Warm Up:
IC SSH – 20
IC Cottonpickers – 10
IC – Small arm circles (forward/rear) – 10ish (lots of confusion re: "rear" vs. reverse)
IC – Large arm circles (forward/rear) – 6/7
Tha Thang:
Parking Lot Lap – end at flagpole (THE flagpole – not the shovel flag)
IC Bench Dips – 10
Mosey to bottom of parking lot
Dragonwalk to top of parking lot (almost lost 90% of PAX on this one)
Air squats (Q forgot due to so much complaining about dragonwalk)
High knees to second parking lot entrance
IC Merkins – 10
Karaoke to bottom of parking lot
IC Burpees – 10
Mosey to flag pole (note – this completed loop one)
4.5 Loops completed – each with IC exercise that held IC Merkins and IC Burpees constant. Flagpole exercise varied as (IC Dips/IC Decline Merkins/IC Dips/IC Incline Merkins/IC Dips). Trip to top of parking lot varied as (Dragonwalk/lunges/quadraphelia/lunges/bear crawl). Top Right Corner exercises varied as (air squats/IC air squats/IC mountain climbers/squat jumps/IC mountain climbers).
MARY:
30 IC LBC
30 24 IC Flutterkicks (YHC stopped when half the PAX's feet were on the ground)
Reflection:
Phil 1:27 Only let your conduct be as it becometh the gospel of Christ; that whether I come and see you, or else be absent, I may hear of your affairs, that ye stand fast in one spirit, with one mind striving together for the faith of the gospel;
Challenge: Is your conduct becoming of the gospel of Christ? What does that mean to you? How can you improve?
Moleskine:
Note the consistent use of IC exercises (4 count). This was intentional as YHC was struck by Mulligan's Saturday Q Fail and wanted to ensure we all stuck together. It worked. But goodness the opportunity for complaining and Q harassing seemed to go up exponentially…
Rumor has it that some SVU owe Mulligan money because we had more than 5 post in the cold… Sinners.
YHC was surprised to find out that I picked up a new spouse in C#. This was evidenced by the constant correction at each turn. I apparently don't start exercises properly, end exercises properly or communicate properly – which C# felt obligated to point out… constantly… I'm better for it (or at least I feel like i'm supposed to say that)
Apparently the dragonwalk up the parking lot was not a crowd favorite (but swole chest & shoulders and tight core are awesome). I believe Mulligan and I were the only ones that completed it. (Shout out to Mullligan for attacking the full workout – he's got Spartan in his sights.) Halfway up I looked back and saw 7 walking PAX (I think Sonar had a pipe in his hand so I was glad I checked). Marker continues to be a stud and the improvement in his ability is noticeable. Happy to see Sonar and C# out consistently (even if C# was more focused on my approach than his own effort). Sonar pulled a "you do you" on the bearcrawl (almost as popular as the dragonwalk) to which Clark mentioned something about a wrist problem but YHC didn't push further. I want to thank Diesel and Crawdad for being the only ones that actually counted during the In Cadence (YHC was questioning a full workout with IC as breathing became more challenged). It seemd Crawdad got bored about halfway thru – YHC will try to challenge him more next time (but he did say he needed more upper body strength – 120 merkins should help). YHC was pleased to see that Mater was leading the pack on the first lap around the parking lot – he's turned in to quite a runner (even if he does breath like a freight train).
As always, it was a pleasure to lead.
YHC = Kaczynski