July 18, 2022//Westside Swing School//AO-Octagon//69 degrees//

14 Pax: Golden Pike, Smashmouth, Rollbar, Wentworth, Spacebar, Hinges, Redacted, Chariot, Lansbury, Low Flow, Shingles, Danza, Girl Dad, Folsom.

Q: Folsom

The PAX gathered around the shovelflags. The mission statement was made, the 5 core principles were stated, the disclaimer was given, the motto was recited, and then Folsom led the PAX on a mosey.

Warm O’ Rama (7 minutes)

  1. Mosey around the parking lot for a ¼ mile
  2. Goof Balls ICx20
  3. Tappy Taps ICx10
  4. Sun Gods ICx10 each direction
  5. Jump Squats ICx10
  6. LL Cool J’s ICx7

The Thang: Fun and Games Grinder (21 minutes)

Classic 4 station grinder. First station was the push group rest of the stations were AMRAP until pushed. Folsom explained the stations before having the PAX count off into 4 groups, because he doubted their ability to remember their numbers for the 12 seconds it took to explain the thang.

Station 1 Free Throws

  • Everyone shoots 2 free throws, when not shooting PAX perform SSH’s and rebound for the shooter. PAX count their misses as a group. PAX perform a Burpee for each miss before running to push the next group.

Station 2 Track

  • Run from Cone to Cone 50% of max speed
  • Run back 100%
  • Rinse and Repeat until Pushed

Station 3 Infield

  • 30 Air Squats
  • 20 E2K (10 each side)
  • 10 T Bar Merkins
  • Rinse and Repeat

Station 4 The Hill

  • Bear Crawl Up
  • 10 Monkey Humpers
  • Mosey Down
  • Bernie Sanders Up
  • 10 Merkins
  • Mosey Down
  • Rinse and Repeat

Post Thang: Dodge Golf (6 minutes)

Folsom tossed out 16 practice golf balls into the infield for this not-so-classic game. Every man for himself, if you get hit you have to do either 10 Merkins or 10 Air Squats before getting back in the action.

COT: Be like the dog. I’ve had my dog, Keanu, for over 3 years now, and up until 8 months ago, he was my only dog. He’s all male, meaning he loves his walks when he can cover up to 3 miles and pee on every mailbox and road sign he can find. We made a great team, we could really move fast on these walks, even though he had to pee on everything. Then, last fall, I got his sister. Kiki is the opposite of Keanu. She’s a couch potato. At first, I made her go on walks with us, but now I give her the choice. She chooses to go a couple times per week. When she does go, she stops and sniffs, and sniffs. She will spend 3 minutes in one yard and not even pee in it! If Kiki comes along it takes almost twice as long to cover a mile, with most of that time spent standing and waiting for her sniff. I thought for sure this had to annoy Keanu, he’s used to moving at his pace. But I never saw him show any signs of being upset when she went with us. Keanu doesn’t sigh, he’s doesn’t pull, and he doesn’t try to race out of the house without her. He’s just as happy to go a mile at Kiki’s pace as he is to go 2 miles at his pace. He makes the best of every situation. He doesn’t get down or annoyed or upset. He just lives in the moment and loves it. Be like the dog.  

Aye- Folsom

Fomaha - 3662 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Octagon

Leave a Reply