7 Pax showed up for a kid free beatdown. 9 Lives, BEP, Frogger, Jerrell and YHC ran the River Rat 10k, with Tantrum and Freedom meeting us halfway through. Monalisa and Cherry Bomb ran excelsior.
WARMORAMA:
Mosey to upper parking lot (quick stop for the Pledge on the way), carioca, butt kickers, high knees, quadraphelia.
Circle up, SSH, IST, Toy Soldier, Windmills, arm circles, slow deep squats, slow deep ‘Mericans.
10 pull ups and 20 Mericans OYO.
Indian Run down to the cinder blocks.
THE THANG:
PAX were instructed to grab blocks and gather up at one end of the soccer field, where some ominous looking sets of cones awaited. We all lined up along the end line, blocks in hand.
Zamporini to next cone > Block ‘Mericans
Zamporini to next cone > Curls
Zamporini to next cone > Skull Crushers
Zamporini to next cone > Squats
Zamporini to next cone > Al Gore for 30 seconds
Right hand farmer carry > Right hand lawn mower
Left hand farmer carry > Left hand lawn mower
Right hand farmer carry > Right hand curls
Left hand farmer carry > Left hand curls
Zamporini to end > ‘Mericans
Mosey back to the other end of the field where a soccer ball and goal were waiting.
Pax were split into two teams, for penalty kicks. Each person got one shot, goals were one point, stops zero points, missing the net -1. It was immediately evident that none of the PAX were soccer stars. Round 1 ended in a 1-1 tie. Both teams did 10 ‘mericans, sprinted to second cone and moseyed down to the end.
Pax picked the blocks back up and waited to find out how we were going to get them to the other side. Just when they thought they had the Q figured out, YHC pulled out a few change ups to keep the PAX on their toes.
Zamporini to next cone > Decline Block ‘Mericans
Zamporini to next cone > Shoulder press
Zamporini to next cone > Skull Crushers
Zamporini to next cone > Squats
Zamporini to next cone > Al Gore for 30 seconds
Right hand farmer carry > Right hand block ‘Mericans
Left hand farmer carry > Left hand block ‘mericans
Right hand farmer carry > Right hand curls
Left hand farmer carry > Left hand curls
Zamporini to end > ‘Mericans
Back to the soccer goals, this time the PAX got a few more shots through. Team 2 started things off with 3 goals out of 4, causing team 1 to do 6 burpees while team 2 did 6 ‘mericans. Team 1 could only tally 2 goals, causing team 2 to do 4 burpees while team 1 did 4 ‘mericans. Finishing up with some sprints and moseying.
We wrapped things up with a quick game of 3v3 ultimate frisbee. Snake eyes was the clear MVP, scoring both of team 1’s points and breaking up a sure score for code blue.
MOLESKIN:
Thanks to the PAX for bringing it as always. Several of the PAX ran River Rat or Excelsior beforehand for extra credit.
Frogger pushed the pace during the River Rat 10k run, even circling back a few times for us slow pokes.
Cherry Bomb crushed the workout, I don’t know if he ever put his block down and buried both of his penalty kicks.
Snake eyes was the clear MVP of ultimate frisbee with some outstanding defense and 2 scoring catches, including the winning score.