June 12, 2020//Burke High School//AO- The Golden Spike//63 WONDERFUL degrees//
27 Pax: Tug Boat, Hoosegow, Uncle Rico, Jeeves (Respect), The Curse, Butterfly (Respect), Saul, Room Service, Birdman, Sparty, Vandelay (Respect), Wait Time, Hawg (Respect), Merch, Mac ‘n’ Cheese, Hard Hat, Biff, Short Stop, Scrapper, Flanders, Short Sale, FNG (L.P.C.), Blue Suede, Sgt. Slaughter, FNG (Creed), T.C. (Respect), Folsom.
Warm O’ Rama
- Started at the Shovelflags with a short mosey
- S,S,H ICx20
- Imperial Walkers ICx20
- Sobriety Sun Gods ICx10 each forwards and backwards
- Short mosey
- SAC (Sumo ICx10, Air x10, and Copperhead Squats ICx10)
- Don Quixote ICx10
- Tappy Taps ICx10
- The last short mosey of the warm up
The Thang: 21 with a Giant Hill
Having more PAX at your beatdown then you planned for is a good problem to have. Folsom had the PAX divide into 2 groups. Group 1 started at the top of the hill with 20 Cherry Pickers, ran to the bottom for 1 bent over Clark Kent. Group 2 started at the bottom of the hill with 20 bent over Clark Kents, ran to the top of the hill for 1 Cherry Picker. Folsom commanded the PAX to SPRINT up the hill and SPRINT they did. This progressed for 20 minutes or so, each time doing one less of the exercise we started with 20 and one more of the exercise we started with 1. Unfortunately, we didn’t make it all the way through, the two groups stopped around 8 and 13 of the respective exercises.
The Post Thang: ATM’s
Folsom felt the shoulders weren’t pumped up to boulder size yet, so after a mosey to half way back to the shovelflags, Folsom called for a high plank until the 6 caught up then led the PAX in a brief 15 reps per exercise of Alternating Shoulder Taps, Tempo Merkins, and Merkins. Folsom is not ashamed to admit the Merkins were mostly done from his knees as that is a solid burnout and finishing from the knees is better than bouncing your face off the parking lot when your arms give out.
Mary: Folsom lead the PAX on a mosey to the far edge of the parking lot, near the ShovelFlags. Superset Mary was done without rest between the following exercises: Double Crunches, Instagram Fitness Models, 30 second Chill Cut, Instagram Fitness Models, Double Crunches. Recover, rinse, and repeat. I hate to admit but I messed the count up the first time through, we did somewhere between 15 and 12 reps IC of each exercise the first time through and 10 reps IC the second time.
Mumblechatter: Folsom heard someone say, “Just pick me up here next Friday,” this was said from flat on their back after Mary. A high compliment indeed.
Yoga: Having gone over time at this point and having 2 FNG’s to name, Folsom had to skip the cool down yoga, but it would have been awesome.
Prayers: Folsom asked from prayers for his friend Mike and his family as Mike continues to battle an infection that has destroyed his already once repaired heart. Mike is set for a heart surgery on Monday. Please pray that he stays in good enough health until then to get the surgery and that it is successful. Prayers were also requested for Honey Mama, mother to both Honey Stinger and Honey Badger as she nears the end of her life.
COT: Folsom really did keep it short this time. He talked briefly of his dear friend Mike and used that as an example of how fragile life is and urged the PAX to take the time to show their loved ones that they are loved before they lose that opportunity forever.