9 PAX passed the alarm test and made it to #Fallout, 3 met #TheStandard for some extra credit. Today’s theme was Boxing! No, not that kind of boxing, the square kind of box. You can call it modified four-square if you want, but that doesn’t sound nearly as cool!
Warmorama: Mosey to first aisle, side shuffle across, quadraphelia back down, side shuffle back to start (this set up a re-occuring theme throughout the workout).
Circle up: SSH x15 IC, IST x15 IC, Toy Soldier x10 IC, Slow Windmill x8 IC, Root Vegetable Farmer x10 IC, slow deep squat x8 IC, arm circles OYO, slow ‘Mericans x5 IC.
The Thang:
Round 1: “Big Box”: PAX each grabbed a block and gathered around the starting area “corner 1”. We did an exercise at each corner, starting with 20 OYO, then 15 OYO, 10 OYO and 5 OYO. Each round we planked or al-gored to wait for the 6 so we could all start the next round together. The rounds proceeded as follows:
Corner 1: Curls > mosey up-hill to Corner 2;
Corner 2: ‘Mericans > side shuffle left to Corner 3;
Corner 3: Squat-Jumps > Quadraphelia down to Corner 4;
Corner 4: Carolina Dry Docks > Side Shuffle right to Corner 1;, plank/ al-gore until all PAX finish.
Intermission: We circled up with our blocks and proceeded to smoke our upper body (all with blocks):
Skull Crushers x15 IC
Side bends x8 IC each side
Shoulder Press x10 IC
Block ‘Mericans (one hand on block): x8 IC each side
Round 2: “Little Box”: With our upper-body thoroughly smoked, time to focus on the lower body. Pax lined up along near on corner of 4 cones. Pax in line did Rocky Balboa while they waited their turn (switched to Plank-on-curb for round 2).
Corner 1: 1 Burpee > front lunge-walk to Corner 2;
Corner 2: 1 Burpee > slow side shuffle right to corner 3;
Corner 3: 1 Burpee > Backward lunge-walk to Corner 4;
Corner 4: 1 Burpee > slow side shuffle left to Corner 1, back in line.
Recovery lap w/ some Karioki thrown in.
Round 3: We then circled up with our blocks for some finishing touches:
Lawn Mowers: x10 IC each side
Skull crushers: x10 IC
Block ‘Mericans (both hands): x6 IC each hand
Return Blocks (audible sighs of relief).
Mary: a.k.a. the longest 7 minutes of the workout.
Box-cutters x15 IC (lots of mumble chatter about why is this called a box-cutter)
WW2s x15 on my up;
Crunchy Frog x10 IC;
Butterfly stretch (groin stretch);
Low Flutter x15 IC;
Mr. Ts (upside-down T with legs): x10 IC
Downward dog calf/hamstring stretch;
Slowwwww ‘Mericans x8 (down….on….3…count….up on PAX count).
Low Flutter x 20 IC
Standing Hamstring Stretch
RECOVER RECOVER!
Moleskin: Was a great day, a bit chilly at the start but no rain so we went to work. And work we did, I’m proud of all the PAX that battled through. I took the Q on short notice (hope you feel better soon Mona Lisa!) and admittedly only had a vague plan which took shape as we went, but it got good feedback from the PAX and certainly got me worn out. I hope Y’all enjoyed it, if you have any feedback let me know so I can do better in the future! During COT we announced Polar Bear and Operation Sweet-tooth, and said a prayer for our brothers who could not make it out for whatever reason.
P.S.: notes for anyone thinking of recycling this (or for myself in the future): The big box went well, although maybe consider dropping by 2’s instead of 5’s (still only do 4-5 rounds, maybe 20 down to 10 by 2’s). For the little box, with 9 PAX there was a long wait in line, the Rocky-Balboas and Planks got old pretty quick. For a group of 6 or more, think of a better “waiting” activity.