Temp: 50o F
PAX: (16) Stitches, Bovine, Good Lookin’, Buns of Steel, Sunshine, Polaroid, Beeps, Snowman, Animal [Respect] Sandy Cheeks, Side Dish, Rocket, Flying V, Demogorgon, Black Jack, Doll Face [Respect]
QIC: Doll Face
The Opener – Presented the 3 F’s, the mission statement, the five core principles, and the disclaimer.
WARMARAMA
- LOUNGE ACT 10 EA LEG
- WIDE SQUAT 10 EA
- NARROW SQUAT 10 EA
- BLADES OF STEEL-MERKIN ELBOWS LOCKED
- PLANK – ALT KNEE TAPS 10 IC
- CRAB CAKES – 10 IC
- CRACKER JACKS – 10 EA
THE THANG
Numbered the PAX out into 4 Groups for a Grinder.
Groups:
- THE HILL (PUSH GROUP)
- ARMS & CHEST
- LEGS
- MARY / ABS
EACH STATION HAD A “GRAB BAG” WITH FOUR DIFFERENT COLORED BALLS. EACH GROUP OF PAX WOULD DRAW THE BALL(S) TO DETERMINE THE EXERCISE TYPE AND REP QUANTITY.
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“THE HILL – PUSH GROUP”
GREEN – CRAWL BEAR UPHILL, AT THE TOP OF THE HILL, WAIT FOR THE 6 IN PLANK, 20 MERKINS, BEAR CRAWL DOWN.
BLUE – MERKIN MOUNTAIN: 1 MERKIN, BEAR CRAWL (FEET TO WEAR HANDS WERE) 2 MERKINS, REPEAT BEAR CRAWL, 3 MERKINS… UNTIL 10 ARE DONE, BEAR CRAWL TO THE TOP OF THE HILL WAIT FOR THE 6IN PLANK, AND BEAR CRAWL DOWN.
SILVER – BEAR CRAWL ½ UPHILL AND STOP, 15 INCLINE MERKINS, 15 DERKINS, CONTINUE BEAR CRAWL TO TOP OF HILL, WAIT FOR 6 IN PLANK, CRAWL BEAR BACK DOWNHILL.
RED – CRAB WALK UPHILL (HEAD FIRST) STOP ½ WAY AND DO 20 CRAB CAKES (IC), FINISH CRAB WALK UPHILL, THEN CRAB WALK DOWNHILL (FEET FIRST)
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“ARMS & CHEST – ROUND 1”
1ST DRAW EXERCISE
GREEN – DIAMOND MERKINS (EA)
BLUE – PLANK-JACKS (IC)
SILVER – CRAB CAKES (IC)
RED – CHERRY PICKERS (IC)
2ND DRAW REPS
GREEN – 10
BLUE – 15
SILVER – 20
RED – 25
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“ARMS & CHEST – ROUND 2”
1ST DRAW EXERCISE
GREEN – ALT SHOULDER TAPS (IC)
BLUE – CAROLINA DRY DOCKS (EA)
SILVER – ALT KNEE TAPS (PLANK IC)
RED – BLADES OF STEEL* (SLOW EA)
*PLANK – LOCKED ELBOW, MERKIN
2ND DRAW REPS
GREEN – 10
BLUE – 15
SILVER – 20
RED – 25
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“LEGS – ROUND 1”
1ST DRAW EXERCISE
GREEN – ALT SIDE SQUATS (IC)
BLUE – JUMP SQUAT (EA)
SILVER – NARROW SQUAT (EA)
RED – WIDE SQUAT (EA)
2ND DRAW REPS
GREEN – 10
BLUE – 15
SILVER – 20
RED – 25
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“LEGS – ROUND 2”
1ST DRAW EXERCISE
GREEN – LOUNGE ACT (EA PER LEG)
BLUE – CRACKER JACKS (EA)
SILVER – MONKEY HUMPERS (IC)
RED – BOBBY HURLEYS (EA)
2ND DRAW REPS
GREEN – 10
BLUE – 15
SILVER – 20
RED – 25
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“MARY / ABS – ROUND 1”
1ST DRAW EXERCISE
GREEN – LBCs (IC)
BLUE – HEELS TO HEAVEN (EA)
SILVER – FROZEN FREDDYS (IC)
RED – MOUNTAIN CLIMBERS (IC)
2ND DRAW REPS
GREEN – 10
BLUE – 15
SILVER – 20
RED – 25
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“MARY / ABS – ROUND 2”
1ST DRAW EXERCISE
GREEN – ALT HEEL TOUCH (IC)
BLUE – FREDDY MERCURY (IC)
SILVER – GROINERS (EA)
RED – LOW DOLLIES (EA)
2ND DRAW REPS
GREEN – 10
BLUE – 15
SILVER – 20
RED – 25
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COT:
OUR WORKOUT TODAY IS A REPRESENTATION OF LIFE – JUST LIKE REACHING INTO THE BAG, WE TAKE WHAT LIFE GIVES US. WE CAN EITHER COMPLAIN ABOUT IT OR MAKE THE BEST OF IT.
SOMETIMES IN LIFE, I TEND TO FOCUS ON THE NEGATIVE AND IF I AM NOT CAREFUL I CAN GET DOWN, DEPRESSED, AND ANGRY.
I HAVE TO REMIND MYSELF THAT I CAN MAKE THE MOST OF ANY CIRCUMSTANCE AND TAKE CHARGE BY CHOOSING A POSITIVE ATTITUDE, AND SURROUNDING MYSELF WITH STRONG FRIENDS/FAMILY, & GOD. THEN, AND ONLY THEN… LIFE GOES QUITE A BIT SMOOTHER.
SO I ENCOURAGE EACH OF US TO PAUSE, REFOCUS, AND “TAKE LIFE BY THE BALLS” (I’M JUST TRYING TO MAKE THIS COT STICK IN YOUR MEMORY MEN) AND MAKE A DIFFERENCE IN OUR FAMILIES, WORKPLACES, AND IN OUR CITY.
AYE!
- DOLL FACE