24-Mar-2018
7 PAX posted to the Beehive for a three-alarm workout. The disclaimer was given by Uptown Girl and the PAX circled up for warm-a-rama of SSH, Sun Gods, Abe Vigoda, Hillbillies, Plank Jack, Peter Parker, Best Stretch Ever, Hamstring Stretch, and Side Squats.
Thang 1:
The PAX traversed across the slick lot and climbed the heaps of snow to reach the street were we attempted a Beaker experiment of sprints and exercises. 2 groups, 3 cones spaced ~ 35 yards apart. The first group began the exercise while the second group sprinted to the next cone. Once they started the exercise, the first group sprinted to join them. The second then sprinted to the next cone and so on. Exercises: Carolina Dry Docks, Merkins, and Shoulder Taps. ~ 5 rounds were completed despite having a car navigating around us. The experiment was somewhat successful but will need further refinement.
Thang 2:
Mosey to the band shell for the first ALARM, then to the pavilion for the second, a recovery lap around the treacherous parking lot and return to the pavilion for the third ALARM. During Thang 2, Dr. Seuss’s father-in-law took some photos of our antics. Hopefully no photos were taken of the post rows – they could destroy any sense of our dignity.
| Band Shell | Pavilion 1 | Pavilion 2 | |
| A (arm) | 20 Dips | Pullups (AMAP) | 20 Post Rows** each arm |
| L (leg) | 20 Box Jumps | 40 Step Ups | 40 Squats |
| A (abs) | 20 Climber Taps | Hundreds | 20 Flutter Kicks |
| R (“R”) | 20 Reverse Crunch | 20 Russian Dips | 20 Ranger Merkins |
| M (“M”) | 15 Mike Tyson * | 20 Merkins | 20 Mountain Climbers |
* Mike Tyson: Plank with feet against wall; contract legs for horizontal squat; extend legs, Merkin, return to start
** Post Row: Squat in front of post with feet touching post; with one arm lean back; pull forward
Mosey back to the shovel flag for a round of Mary – American Hammer, Snow Angels, Crab Cakes, Big Boy Sit-ups, LBC, Plank for 10 count from each PAX.
COT: Prayers for Dr. Seuss’s father-in-law, Terry, as he begins cancer treatment and thanksgiving for the community of brothers in F3
Ecclesiastes 4:9-10 “Two are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble.” NLT (Dr. Seuss, this is a valid translation and not just a “Beaker” paraphrase…)