Conditions: Mid-40’s and dry, slight drizzle at the end.
Early Bird Special- 4 in attendance for a 2 mile run.
Start promptly at 5:30 with disclaimer accepted by all.
Warm-up:
- Stretches attempting (some successful others not so) to touch toes
- Down to Right ankle
- Down to Left ankle
- Down to Center
- Huggie Bears (10)
- Shoulder Rolls
- Neck Rolls
- SSH (10)
- Monkey Humpers (10)
- Abe Vagotas (10)
- Mericans (10)
- T claps (10)
- Worlds Greatest Stretch
- Wife Pleasers (10)
The Thang:
Body- Full Body Work-out
Soul- The Q is sure that he is the only man in the gloom to suffer from the difficulty of asking others for help in anything in this life. Just in case we were able to practice while carrying a 40# sand bag. The idea is to get rid of the 40# bag you MUST ask for help. The sand bag has to travel everywhere the PAX travels and CAN NOT touch the ground.
Ego- The sand bag can not touch the ground. Whatever the exercise that is called it will have to be performed with the sand bag. (Some of the exercises the Q called were designed to have the sand bag touch the ground). The sand bag touching the ground is lifes equivalent of failure. It will happen and does happen to everyone of us everyday. Some of the failures are small and inconsequential, other much more impactful on our lives. We have to get comfortable with failure and the sand bag is the Q’s attempt at doing that. When (not if) the sand bag touches the ground 5 Burpees will be performed.
Spot 1: After warm-o-rama we have the lunge walk to the big flag pole.
Group Exercise: Sandy Climate Change (aka Squat Jumps with Sand Bag Time Bomb). Each PAX took a turn doing 10 Squat Jumps (with Sand Bag) while the remaining PAX were holding Al Gore. (legs are dead and we just got started!)
Exercise 1: 10 Butterfly Situp
Exercise 2: 6 inches for 10 count per PAX
Exercise 3: 10 Plank Jacks (Deuce kept the Sand Bag off the ground!)
Exercise 4: 10 Bobby Hurleys
Exercise 5: 10 Mericans ** Sand Bag touched the ground 5 Burpess
Spot 2: Mosey to the Amptitheather
Group Exercise: Bucket Brigade. PAX are shoulder to shoulder and the pass the sand bag down the line. As the PAX passes the sand bag they run to the end to get ready to pass it again.
*** Sand Bad touched the ground 5 Burpees
Exercise 1: Peoples Chair for 5 count per PAX
Exercise 2: Peoples Chair right foot up for 5 count per PAX
Exercise 3: Peoples Chair left foot up for 5 count per PAX
Exercise 4: 10 Mike Tysons IC (The sand bag stayed off the ground well done Heisenberg)
Exercise 5: Balls to the Wall for 7 count per PAX
**** Sand Bag touched the ground 5 Burpees
Spot 3: Mosey to Pavailion by Play Set
Group Exercise: One PAX runs around the outside of the Pavilion with the sand bag held above there head. The rest of the PAX hold plank. Everyone take a turn.
Time ran out.. Mosey to the Flag
Round of Mary- LBCs, Freddie Mercuries
COT, Count Off, Name O-Rama, announcements, prayer, and picture.