Conditions : 32F and clear skies, big moon giving off great lighting!
DISCLAIMER : was given and accepted by all.
YHC was heartened to find 3 other men at Indian Valley this morning to keep me in check! This beatdown was designed for 4 men, so it worked out perfectly!
Warmup :
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20x side straddle hops – IC
10x arm circles – IC
10x Sprinklers IC
10x circle arms – IC
15x Daisy Pickers – IC
10x Abe Vigodas IC
High plank hold – pushing down on heels – stretch
Right leg up by right hand / Dial-up Stretch – then switch
Cobra Pose stretch
15x Peter Parkers IC
Mosey to the parking lot, all the way down and back (~150m)
People’s Chair (wall sits) for 10 seconds per pax against the batter’s cage (40 seconds)
Bear crawl across the parking lot to the Hexagon of Light!
The Thang :
At the Picnic Tables, “Pain stations” for each table :
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Picnic Table 1 : incline merkins (Irkins)
Picnic Table 2 : step ups
Picnic Table 3 : decline merkins (Derkins)
Picnic Table 4 : leg lifts
The PAX on the Decline Merkin table counted out 25 reps. Every PAX performed the 25 exercises at that table.
Once 25 completed, everyone moves to the next table, and the PAX at the declined table continued counting.
Everyone got one round through, then to the end of the lot, back to the batting cages for People’s Chair again!
ROUND 2 was the same, except the Step-ups table counted the reps, and lunge-walked across the parking lot.
ROUND 3 was the same, except the Leg-Lifts table counted the reps, and R Karaoke across the parking lot.
ROUND 4 was the same, except the Inclined Merkins counted the reps, and L Karaoke across the parking lot.
Quick 20X IC Freddy Mercury around the flag to finish it off.
Count-o-rama : 4
Words of Wisdom :
We started the workout in the dark, but soon we could see the sun coming up on the horizon. Even a little bit of light makes thins clearer, as we’ve heard in stories of “a single candle in a dark room.” BE THE LIGHT to the world around you! Things may seem dark to many people, but we can be that encouragement that someone needs.
Announcements :
Thursday at the Blast Furnace is Bloomer’s VQ
Monday at the Chieftain is Sparkie’s VQ
Wednesday at the Chieftain is Munchkin’s VQ!
Valley Forge still has an F3 Mudgear shirt order open for another week.
Closing Prayer
As usual, it was an honor and privilege to Q at the Chieftain!