June 21, 2022 – The Sanitarium – Chernobyl
PAX (13): Low Flow, Black Tuesday, Fun Dip, Haggis, Duracell, Squeaky Clean, Milo, Schrute, Stranglehold, Baby Shark, Motown, Amadeus, Chernobyl (Q)
5:30 Opening & Warm-O-Rama (~ 10 min)
We mozied to the turf field and circled up. We completed 20 second quad stretches, 10 second string rippers, 10 Tappy Taps IC, 10 Seal Claps IC, and 10 Sun Gods each direction.
5:38 Pre-Thang – 3-50s
The PAX together sprinted 50 yards, Bernie Sanders 25 yards, Sprinted 50 yards, Bernie Sanders 25 yards, and Sprinted 50 yards to travel across the football field (hence 3-50s). At the end of each goal line were a listed of exercises. We completed 6 total 3-50s and 6 total exercises.
20 diamond merkins, 20 bouncy merkins, 20 ranger merkins, 20 flutterkicks IC, 20 Freddy Mercurys IC, 20 Gas Pumpers IC.
5:53 Thang
Then we mozied back towards the bleachers for some hill work. Each PAX partnered up; while one partner Bernied up the hill and doing a Crawl Bear down the hill, the other partner was working on 100 air squats, 100 LBCs, and 100 alternating shoulder taps. Each partner would switch after each set, continuing on the rep the other partner was working on.
Once each team was completed, they then mozied around the track and eventually picked up the 6.
6:05 Mary’s (~6 min)
Together we completed 40 Heels to Heaven IC, 40 Flying W’s, and American Hammers Rancid style around the circle.
6:59 Name-O-Rama/COT
Chernobyl stated the similarities to the beatdown to his COT. Many of the exercises included Bernie Sanders, a great HOF running back for the Detroit Lions. Many times we find ourselves falling short, or going in reverse. However, life is not always a straight line going in the direction we want to go. The key is to build the guard rails that keep us on our path, and to help get the right people in our lives to help using find those guard rails.