Standard Credit: Stray, Turnpike
Jedi is one of those guys, in your life, that when he asks you to do something you do it. If he asked me to jump off the Brooklyn bridge I probably would, because there would be a self-defining lesson attached and he'd only ask me if it was for my own betterment (plus, the Breastplate of Righteousness would help with the impact anyway). So, when he asked me to take a Q for his swan song month at Samson (his baby), I was honored to accept. A lot of what I try to do at River Monster emulates Samson, so I was also excited to share some kindred pain segments.
WarmieUppie:
20 IST IC
10 Windmill IC
10 Cotton Picker IC (Dallas asked a poingant question on this earlier in the week "what does this do?" and the best I can come up with is is gives the Q a chance to rest and count the pax while everyone's head is down)
10 Hillbilly Walk IC
10 Magilla IC
10 Burpees OYO
Mosey to the woods to rescue Cindy from Mr No Shoulders (snakes). Zamperini Cindy back to the dance floor.
Thang:
Macedonian Phalanx
This pays hommage to the primary battle formation that Alexander the Great used in his campaigns. #warhistory
Two columns of 6 pax
Front (1) to back (6) exercises with block in higher position, rotate forward when cadence ends.
Position 1: 'Mericans X 10 IC
Position 2: Bent Rows X 10 IC
Position 3: Curls X 10 IC
Position 3: Horizontal Press X 10 IC
Position 4: Overhead Press X 10 IC
Position 5: Skull Crushers X 10 IC
REPEATO, this time X 8 IC
Animal Crackers
A 30 yard box of cones was set up for some crawl work.
Bear Crawl (down)
Crab Walk (back)
Gorilla Crawl (1/2 way) Gator Crawl (1/2 way)
Plank Walk (back, switch direction at 1/2)
REPEATO
Dirty Daisy
One pax stands at the top of the circle and does 25 double swings with the battle ropes (daisy stem)
Rest of pax do low flutters (daisy petals), then roll clockwise on the pavement (dirty) to next position when swings are done
Legs? Ummm…sure (full body checkmark acheived)
20 X Squats IC
15 X Atlernating Lunge IC
15 X Squats IC
10 X Alternating Lunge IC
MARY: (passed to pax)
ABCs
WWII Situps X 10
Dying Cockroach X 20 IC
W X 10 IC
Breakdancer X 10 IC
Subterranean-rodent-skine:
1. Honored and humbled to lead a fine group of men. Mumble chatter was fairly tame (lunchpail crowd) aside from a few comments about YHCs sleeveless "spring break" shirt.
2. Jedi, you will be missed at the helm, but it will be in great hands with our gaseous friend Limburger. Samson always has been one of those that I will set the alarm clock 10 min earlier for (other side of town).
3. Stray and Turnpike, great 2nd F on the Standard. Thanks for not leaving me in your wake even though you could. That is what the standard should always be.
4. No slackers in this group. I didn't see a rep skipped and this was a smoker – highest calories and intensity minutes of my attended workouts this week (Murph/Blender/Madsci), if my wrist based fitness compulsion device is reading correctly.
5. Keep Olive and his family in our prayers, thoughts, and actions (both direct and indirect).