Four brave souls faced the Gloom this chilly Monday morning (seriously, I thought Winter was over). Toxic was coming off of a week-long hiatus and asked YHC to go easy. No mercy was given. Mosey around the school to the basketball courts for:
Warm-o-Rama
SSH x 25
TS x 10
Windmill x 10
Mobility Minute
Moroccan Night Club (In standing position, holds arms straight out to the sides at shoulder height, rotate hands from palms up to palms down) x 50 count
The Thang
Grab some blocks and post up near the benches to sound off the ALARMs (Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise). Pax sounded off 3 ALARMs to start:
ALARM 1 = Dips x 20 OYO, Step ups x 20 OYO, LBCs x 20 OYO, Russian Twists x 20 OYO, Merkin x 20 OYO
ALARM 2 = Full curl x 20 OYO, Jump squat x 20 OYO, Peter Parkers x 20 OYO, Ranger Merkins x 20 OYO, Mountain Climbers x 20 OYO
ALARM 3 = OH Press x 20 OYO, Smurf Jacks x 20 OYO, WW2 Sit Ups x 20 OYO, Russian Dips x 20 OYO, Monkey Humpers x 20 OYO
Mosey to the edge of the soccer field
Why were we sounding the ALARM? Because the Pax were going to start Belching. Pax lay flat on the ground in a line, Q says "GO”. Everyone hops up similar to recovering from a burpee, and sprints until Q says “DOWN” (about 5 – 10 steps), then dives down flat on the ground remaining in line. One must reverse crawl to get back to the line or forward crawl to advance to the line.
Pax lined up at the edge of the field and belched to the other end. Once there the pax did:
- Carolina dry docks x 10 IC
- Merkins x 10 IC
Pax belched back to the starting point and moseyed back to the benches for some Deconstructed Burpees:
- Jump Squats x10 OYO
- Leg Thrusts x10 OYO
- Merkins x10 OYO
- Leg Thrusts x10 OYO
- Jump Squats x10 OYO
Pax then sounded off the all-clear ALARM:
ALARM 4 = Skull Crusher x 20 OYO, Allen Iverson x 20 OYO, W x 20 OYO, Rosalita x 20 OYO, 20 Makhtar N’Diayes x 20 OYO
We had some time so we did some block work
- Full curl x10 IC
- OH Press x10 IC
- Bent over row x10 IC
- Chest Press x15 IC
- Full Curl x 40 OYO
Then put up blocks and mosey back to launch for Mary do some Australian Pull-Ups per Toxic’s request. Australian Pull-Ups x10 IC then mosey to launch
Mary
Low flutter x 20 IC
LBC x 20 IC
Rosalita Whip x 10 IC
X’s and O’s x 5 (Ultraman)
Bulldog Merkin x10 IC (Snake Eyes)
V-Up x 10 IC (Toxic)
Recover. Recover.
Moleskine
- While Belching was a new and fun (in my opinion) workout, it got pretty wet out there. Future note to include a “bring old shoes” disclaimer in the pre-blast. Ultraman ran home after the workout and I can only imagine how much fun that was in soggy sneakers.
- Great to see Snake Eyes at The Vanquisher. Will definitely try to make Fallout tomorrow so long as I don’t hit the snooze button too many times.
- Prayers out to Ultraman’s father, Toxic’s father-in-law’s wife, and YHC’s stepmother’s mom. All three individuals are undergoing different health issues and need all the support they can get. All pax please keep them in your thoughts.
- Thank you for the opportunity to lead. Next week – THE MURPH. See you all then.