9 PAX posted in the beautiful gloom for a winter is coming warm-up beatdown with Side Effects at the helm. 5 PAX still feeling the effects of the 3.6 mile pre-ruck were shown no mercy.
Mosey around the park to a well lit spot near the baseball field, avoiding the construction areas, except for CSPAN who could not be contained by simple caution tape.
Warm-up
Imperial Walkers x 25 (IC)
Imperial Squat Walkers x 20 (IC)
Angle Grinders x 15 (IC)
Carolina Winemixers x 15 (IC) – had the PAX groaning at the start, will have to circle back and make this one a staple
The Thang
We let the animals loose to roam from the first base line to the left field fence:
Duck walk lunge style
Duck walk back low squat style
Frog jumps – we quickly learned the importance of keeping our feet under us when landing on the wet grass
Alligator crawls
Back to the light for a quick COP:
Bear crawl ring of fire including: Bear Crawls, Crawl Bears, Booboo Bear Crawls with each leg
Total Merkins: 90, total trips around the circle, about 4, but it was a big circle
Mosey to the stairs in front of Holy Ghost Catholic Church
1-2 PAX perform Ascending Tooth Fairy up the steps – perform merkin on first step and increase number of merkins on each step by one as you go up
Remaining PAX alternate between Wall Sits and Rocky Balboas until someone calls quits
One round of Balls to the Wall
Dirty Hook-Up x 15 (IC) to wrap it up
Mosey Back to the Flag
Quick rendition of Bruce Lees: American Hammer x 20 (IC), Leg Raises x 15 (IC), LBCs x 20 (IC), Heel Touches x 15 (IC), Crunchy Frog x 10 (IC) – Dial-Ups form was so spectacular all PAX wanted to stop and stare, 100’s for 30 seconds
COT
City Ruck Tour in Philly on 10/13
Baer Trappe AO on Wednesdays, 10/17 Hops Q
Lancaster Convergence 10/20
F3 Philly Launch 10/20
Blast Furnace 10/20 – 5:30am Ruck, 6:30 Bootcamp with Boyant VQ
End of October S’mores at Swensons – this is begging for a S’mores themed workout – “Thank you Q can we have S’more!”
Prayers
Homecoming night in Phoenixville – safety of the kids and smart decisions made
Hops mother-in-law praise for successful breast cancer surgery and prayer for benign results