AO: Grill
When: 09/30/2023
PAX:
Number of Pax: 7
Pax Names: Beaker, Bed Bug, Coal Cracker, Gomer, Pork Chop, Potsie, Teardrop,
Number of FNGS: 0
FNG Names:
QIC: Beaker
The BackBlast:
It’s hunting season. That means ~ half of the PAX were out in the woods. Nonetheless, 7 PAX posted to keep the Grill burning.
Warm-a-rama: mosey to Death Valley at the end of the street for Arm Circles, Trunk Rolls, Abe Vigoda, Grass Pickers, Hillbillies, Cobra, Calf Stretch, BSE, Mountain Climbers
Motivators from 7 to 1
The Thang
Mosey to the front of the bandstand
DMC:
- Duck Walk 10 yards, 10 Merkins, Crawl Bear back to the start
- Duck Walk 20 yards, 20 Merkins, Crawl Bear back
- Duck Walk 30 yards, 30 Merkins, Crawl Bear back
Indian Run to the playground via Park Ave and Franklin Street
Morning Call: Two groups; hold plank, in turn each PAX does 5 pull ups and return to end of plank line; two rounds
Rapid Fire Exercises: do the following in succession without a break:
- 10 Squats
- 10 Alternating Side Planks
- 10 Jump Squats
- 10 Carolina Dry Docks
- 10 Imperial Walkers
Q Point by Potsie on Courage
Mosey to the band stand
Fire Drill: PAX in circle; do High Knees, in turn call out “fire” and all drop, roll to right, do a Merkin, roll back to left, do a Merkin and stand up to resume High Knees
Suicides: Sprint to 10, 20, and 30 yard markers
Deconstructed Burpees: ladder from 7 reps down to 1 perfect Burpee
- 7 Squats
- 7 Leg Thrusts
- 7 Merkins
- 7 Leg Thrusts
- Jump up
People’s Chair with 10 Cross Punches (IC) and 10 Air Presses (IC)
BTTW 10 count each
Mary: Dealer’s Choice
COT: men’s conference in Baltimore on October 21st — we’ll meet up at 6:00 AM and car pool; workout followed by campfire at Pork Chop’s farm this coming Tuesday; Prayer
3 PAX went to Four Twelve for coffeeteria