QIC: Apnea
PAX: Bandit, Baywatch, Belding, Big Papi, Chowdah, Cricket, Deliverance, Dillio, Eleanor, Endo, Grouper, Hitchhiker, Hooker, Miley, Nancy, Rub N’ Tug, Saint, Smoggy, Smokey
YHC was impressed with the large turnout today of 21 PAX including one FNG
Disclaimer was given that I am not a professional, we’re here to get a good beatdown in, and make any modifications needed to the given exercises.
YHC asked the PAX for the five core principles before starting the
WARMUP
SSH x 10 IC
Without putting our arms down, we did the next five exercises
Baby Arm Circles Forward x 10 IC
Baby Arm Circles Reverse x 10 IC
Seal Claps X 10 IC
Overhead Claps X 10 IC
Moroccan Nights X 10 IC
Squats X 10 IC to finish up
YHC instructed PAX to get some water because we wouldn’t be back until about 6:15.
Mosey to the Main Roundabout for the CROWD PLEASER
Exicon states “Essentially a Merkin followed by a Groiner, but done as a pyramid. For regular men, going from 1:1 (1 Merkin and 1 Groiner) to 4:4 (4 Merkins followed by 4 Groiners) and back down to 1:1 may be a challenge, but average F3 men should go from 1:1 up to 5:5 and back down to 1:1 to truly enjoy the moment (at total of 25 reps of each). Working up to a 6:6 pyramid is an admirable goal for the Sugar Rays in the PAX… going any higher is not advised unless you have good disability insurance.”
We made it all the way up the 6:6 pyramid and then made our way back down without stopping.
Mosey to sunlake blvd for a combination of two workouts YHC has done in the past.
Stack & Rack/Unstack as an Escalator at each light post.
To start, all PAX ran to the first light post and did 5 burpees (or as YHC misstated, Burkees). PAX then moseyed to each subsequent light post and added one more exercise to the list as follows until we got the to the sixth light.
Second Light Post: 5 burpees, 10 Merkins.
Third Light Post: 5 burpees, 10 Merkins, 15 Box Cutters.
Fourth Light Post: 5 burpees, 10 Merkins, 15 Box Cutters, 20 Shoulder Taps (HW).
Fifth Light Post: 5 burpees, 10 Merkins, 15 Box Cutters, 20 Shoulder Taps (HW), 25 SSH.
Sixth Light Post: 5 burpees, 10 Merkins, 15 Box Cutters, 20 Shoulder Taps (HW), 25 SSH, 30 Squats.
Thanks to Miley for pointing out that I left something behind at the fifth light post which was the 25 SSH so I did 60 at the sixth light post to make up for it.
All PAX did multiple types of planks while waiting for the six.
YHC re-assured the PAX that this workout could have been worse as it was originally planned as 5 merkins and 10 burpees.
We unstacked the rack by moseying back the way we came:
Fifth Light Post: 5 burpees, 10 Merkins, 15 Box Cutters, 20 Shoulder Taps (HW), 25 SSH.
Fourth Light Post: 5 burpees, 10 Merkins, 15 Box Cutters, 20 Shoulder Taps (HW).
Third Light Post: 5 burpees, 10 Merkins, 15 Box Cutters.
Second Light Post: 5 burpees, 10 Merkins.
First Light Post: 5 burpees.
Mosey back to light post zero.
All PAX finishing early, did SSH or ran back for the six.
Quick ten count which turned into a five count. Split into two lines for an Indian run back to the courts with 4 minutes left.
All PAX lined up at the tennis court cross walk in about five groups of 4 – 6 PAX for sprints to and from the mailbox cross walk. Once the last group arrived at the opposite end, group 1 jumped back up to the line. We got in about 3-5 total sprints before 615.
Great job by all PAX today.
Welcome FNG – Eleanor.
COT
Prayers for bringing this great group of men together today.
Prayers for Just Do It and his family as they go through this tough time.
Prayers for all those PAX that couldn’t make it out today.