We need to get Commando and John Boy into the Pax list, please!
WARM-O-RAMA
- 30 Goose-Steps IC (arms and legs straight, front-to-back instead of side-to-side like side straddle hops).
- 25 Apolo Oh Yes IC (Like the Apolo Ohno except the legs don’t move. Knees bent, touch the ground on each side.)
- 20 Girl Fights IC (arms swinging fast in a big arc).
- 20 Bobby Hurleys OYO.
- 20 Metronomes IC (from the six, legs 90 degrees up, drop to each side)
THE THANG
- Mosey to Railing
- 20 Super-Slow Triceps Dips in cadence
- 14 One-Arm Australian Pull-Ups in cadence each arm
- Sprint to the Wall
- 40 Wall Climbers (mountain climbers with feet on the wall)
- Side Wall Planks one minute (on left side, facing to the left, left foot on ground, right foot high on wall, on left elbow, hold in plank, switch sides)
- 20 Sheryl Sandbergs aka “Lean Ins” (standing, feet together about 3 feet from the wall, left shoulder and right hand against wall, push out. Switch sides.)
- Mosey to the Rock Pile
- Arm-O-Rama OYO (10 Full Curls/10 Shoulder Presses/10 Skull Crushers) lather, rinse, repeat while walking.
- 80 Bent-Over Rows
- 80 Flutter Chest Presses
- 30 Golfzillas (nickname of long-drive champ Jason Zuback) Rock swings from side to side in front of body.
- Mosey Back to Base Camp
- 10 Karate Kids (one-legged squats with arms in Crane Kick position.) Roadie showed us how to defeat the Cobra Kai dojo with an awesome Crane Kick on the last rep.
MARY
- 30 Little Baby Flutter Crunches in cadence
- 20 V-Ups (on left elbow, right hand behind head, legs at 45 degrees on the ground, bring right elbow and knees together, switch sides)
- 20 Metronomes IC (from the six, legs 90 degrees, drop to each side)
- 20 Wide Leg Sit-Ups
- Upward Dog
- Superman (I may never do this one again because now I have that “Believe it or Not” song stuck in my head. Thanks, guys.)
- I’ve Fallen and I Can’t Get Up (assume whatever ground position you like while contemplating the mysteries of the universe).
Recover Recover
MOLESKINE:
Thanks to the 14 men who showed up and attempted (mostly successfully) to follow my Crazy Q. Stapler bestowed his 18-year-old FNG-2 son Michael with the nickname “Commando” for a certain clothing habit he had as a kid (and because he’s joining the army). Hooah! Great job keeping up with the workout today, Commando! I suggest that you post pretty regularly to prepare for boot camp!
Thanks to Primo, Snake Eyes, and others for the extra post-Q pat on the back and to Landline for the Quopportunity.