I rolled in a few minutes early. There was a few PAX who ran The Standard. If you did, feel free to comment. I’m pretty sure I saw Riverboat but he didn’t stay for the fun. I also saw Thug, Shaken and Axle.
WARM-O-RAMA
Mosey around to the side,
Pickle farmer x10IC
…..and we moved back up the hill cause traffic picked up and it was probably safer. I did give the disclaimer. Fortunately, today we did have Scarface in the crowd who’s an EMT and we didn’t need his skill set.
Plank position, calf stretches, runner stretches, mountain climbers and the obligatory SSHs.
Mosey to wall,
People’s Chair, air press, touch dem heels
Decline Mericans x10IC on the wall,
People’s Chair, air press, touch dem heels
Mosey to the steps,
Partner up, wheel barrow up the steps, back down, 10 air squats, repeato till each person goes up twice.
Mosey to the main entrance,
Lunge walk to the first stop sign, bear crawl to the second stop sign.
Mosey to the pull up bars,
5 overhand pull ups OYO, Mericans x10IC, LBCs x10IC, air squats x10IC
5 underhand pull ups OYO, Mericans x10IC, LBCs x10IC, air squats x10IC
5 over-under pull ups OYO, Mericans x10IC, LBCs x10IC, air squats x10IC
Mosey to the blocks,
OH press, block curls, block swings, block rows x10IC
Repeato….
Partner up, one person farmer carry, one person hold Al Gore, then repeato….
Return the blocks and mosey back to the start.
MARY:
Low flutter x10IC
Low dolly x10IC
The W x10IC
Box cutter x10IC
Recover, recover.
MOLESKIN:
1. My video taping skillz need some work
2. I think I slowed down the mumble chatter after the second round of pull ups but the PAX found their second wind with blocks
3. Welcome to an FNG from Charlottesville, Va. he didn’t state his hospital name, but he came with Crocs.
4. Esteban (sp? Sorry!) will be now be known as Gemini (like the character Gemini Cricket) for his crafting ability with his cricket machine.
5. Most stayed for CPR/AED training with Scarface, if you wish to donate to the EMT benevolence fund you can PayPal me at Kelly.Robinson@mckenneys.com
6. A few left but we were joined by Frogger, Toxic, Fresh Prince, Jersey Boy, Turnpike, 98 Degrees, Rooter and Snake Eyes for CPR/AED training. Another big THANK YOU to Scarface!
7. Definitely download the Pulse Point apps. If you known an AED is located somewhere definitely register it on the app if you don’t see it.
Always an honor to lead the PAX!
YHC,
The Count