Fitness, Fellowship, Faith

Day: October 8, 2015

Indians and Donkeys

We had 8 PAX post in the old Brewster’s parking lot to get stronger and fight Sad Clown Syndrome.  We also welcome back Defib (or is it V-fib???) on his return from Haiti mission trip where some great work was done (not sure his trip was long enough to quality for a Kotter, but welcome back, regardless)

After a brief disclaimer, and showing respect for our stars and stripes with the Pledge of Allegiance, we began…

First a quick jog from Brewsters to the Martha Rivers parking lot.  PAX figured we would just skip the warmup today.  As we entered the park, it looked like F3 got up much earlier than the park employees this morning.  Gate was still locked up and the line of cars was starting.  We don’t stop.  We move forward!

Now we can start the warmup.

  • 30 SSH IC
  • 25 IW IC
  • 20 Merkins IC
  • 20 Squats IC
  • 20 MC IC
  • 20 LBC IC

Indian run #1 – one lap around parking lot.  More cars lining up at the gate to watch F3!

Next up are 11s (Merkins and Heels to Heaven) accross the parking lot.

Indian run #2 – one lap around parking lot.  Second time around we could tell the stretch on the way back was up hill.  More cars lining up at the gate!

Next we partner up for 55s (Squats and DCC).  Start with one rep each, sprinting across parking lot between exercises.  Working all the way up to 10 reps.

Next we mosey down to the restrooms, but indeed – no rest.  Instead we get Donkey Kicks in on the wall of shame!

  • 10 Donkey Kicks IC
  • 10 Donkey Kicks IC
  • 10 Donkey Kicks IC
  • BTTW – 60 Seconds
  • 10 Donkey Kicks IC
  • 10 Derkins OYO

Next we mosey back up the parking lot to get all Whoopee’s crap he left there. #SomeoneBringHimBackpack.  As we grab Whoopee’s loot we see they are finally opening the gate. As we mosey past them back to Brewsters, everyone say’s good morning to the line of cars coming in, including Mrs. Long (Stroganoff’s mom still checking up on him).

As always, its an honor to lead this group!  Until next time… Aye!

– Bandit

 

10/8 #GoatIsland BB – “5 Burpees OYO”

Eleven men gathered together in the parking lot of Goat Island for a made-up-on-the-fly workout from the Godfather. As the clock struck 5:30, the PAX realized there was no flag to be found but staying true to tradition, we hit the POA for a mental flag. After shaking off the awkwardness of eleven men saying the pledge to an invisible flag, it was time to start the beatdown:

Warm-Up

  • Side-Straddle Hop x15 (IC)
  • Merkins x15 (IC)
  • LBC’s x15 (IC)
  • Don Quixote’s x15 (IC)
  • Imperial Walkers x15 (IC)

Mosey to the end of the Parking Lot (PL)

  • Bear Crawl half way, mosey to end of PL
  • 5 Burpees OYO
  • Lunge half way, mosey to end of PL
  • 5 Burpees OYO
  • Imperial Walker half way, mosey to end of PL
  • 5 Burpees OYO
  • Backwards Skip half way, mosey to end of PL
  • 5 Burpees OYO
  • Partner Carries half way, swap to the end of PL
  • 5 Burpees OYO

Dora 1-2-3

  • 100 Merkins
  • 200 LBC’s
  • 300 Squats
  • Partner runs up the hill to the bridge gate and back, then swaps

Ring of Fire

  • PAX circle up and complete a round 5 Merkins, 4 Merkins, 3 Merkins, 2 Merkins, and finish with 1 Merkin each while the rest of the group holds plank position

Five Minutes of Mary

  • Homer to Marge
  • Freddie Mercury x15 (IC)
  • Flutter Kicks x15 (IC)
  • LBC x15 (IC)
  • Homer to Marge

Closing Festivities

  • 5 Burpees OYO
  • Lap around parking lot
  • 5 Burpees OYO
  • 5 Burpees OYO

Circle up, Name-o-Rama, BOM

Statistics

  • 1.5 Miles ran
  • 40 Burpees
  • 0 Shovel Flags

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