0 degrees- felt like -10 degrees but very little wind!
18 Pax Present:
Armbar, Brazilian, Toadstool, SafeRide, Lansbury, Folsum, Betamax, Spacebar, Cosmo, Tin Cup, Tator Tot, Biff, Greek Freak, Stella, Two-Step, Swinger, Huffy, Smashmouth.
A few pre runners and a couple of ruckers arrived back at the site and ready to mingle with all the others before the beatdown.
Smashmouth welcomed everyone while stumbling over the 5 core principles, mission statement, and disclaimer.
- Open to all men
- always outside
- Led in a rotating fashion
- Ends in a COT
Our mission is to plant, grow and serve small workout groups for men for the invigoration, and reinvigoration of male community leadership
He is not a professional and that it is important to remember to MODIFY as needed.
He asked if there were any new guys…and there wasn’t so they were off on a mosey around the park and settled into the basketball courts for a little
Side straddle hops 10IC
Big ones 10IC
High knees 10 IC
Tappy taps 10IC
Sun Gods 10IC right and left
He described the…
1 to 5 ratio
Bonnie Blair 1 – squat 5
Bonnie Blairs 2 – squat 10
Bonnie Blairs 3 – squat 15
Bonnie Blairs 4 – squat 20
Merkin 1 – 5 shoulder taps
Merkins 2 – 10 shoulder taps
Merkins 3 – 15 shoulder taps
Merkins 4 – 20 shoulder taps
He realized after the pre-thang that those sets of workouts involved a crap ton of counting!
Now it’s time for the…
Number off – Groups of 3
5-10 times depending on time
Bernie Sanders up the hill
10 Monkey Humpers
5 burpees, 10 jump squats, 10 dry docs, 15 IC ab of choice
Rinse and Repeat
Most groups got a great amount of 2nd F during the quad and hamstring burns up the hills. Plus the
Now it’s time to start the end…
March Madness free throw
Hold plank for shooters (5 shooters)
Make – 5 merkins merkins
Miss – sprint down and back + 10 merkins hold for next shooter
Greek Freak missed and realized his balls don’t bounce as high as they sadly once did.
Folsom missed and everyone new that top 2 shooters were really letting them down.
Biff brought the spirits back up with beautiful form (granny style) and made the basket.
Betamax gave his best sports ball shot and hit the backboard.
Finally, Smashmouth was inspired by Biff’s make so he followed suit and made his granny shot as well.
Total: 3 down and backs and 40 pushups to end the Post Thang
The workout was time to end, Omaha was called and the group ran back to the shovel flags.
6 minutes of Marry
Flutter kicks 15 IC
Marge and Homers about 15
Hammers Rancid Style
Armbar, Brazilian, Toadstool, SafeRide, Lansbury, Folsum, Betamax, Spacebar, Cosmo, Tin Cup, Tator Tot, Biff, Greek Freak, Stalla, Two Step, Swinger, Huffy, Smashmouth.
Poker, polar plunge, 12 of 22, and many other things
Smashmouth’s M and sister in law
Al Borland’s 2.0 Callum
- Be inspired by others and get excited about it – find someone who does something big or small and use it to motivate yourself or others to be better – wife no fear to donate her kidney- be more selfless, busy crazy Costco traffic and they just decide to let you and the next person in- release control of the uncontrollable, daughter at recess was being pulled into drama and she just says I’ll go play with someone else- don’t get caught up in small unimportant disagreements. Just keep going.
- Keep your eyes open for inspiration.
Tator Tot proudly led the prayer and the Pax rushed out of their to get warm and to drink their coffee.