Fitness, Fellowship, Faith

Day: March 13, 2017

Bottom of the List

13 braved the cold for a royal beat down from the bottom of the exicon list!

Warm Up: SSHx15, LBCx15, Burpeesx5

Mosey to Martha’s Park.

Dora 1:

X Sit Ups while other partner lunges to the middle of the parking lot, switch exercises repeat until PAX gone across the parking lot and back

WMD Crawl (Wide, Merkin, Diamond with bear crawl) and LBC’s.  First partner does LBC’s while second partner does 5 Wide, 5 Bear Crawl, 5 Merkin, 5 Bear Crawl, 5 Diamond, 5 Bear Crawl and repeat until reaches middle of parking lot.  Then switch exercise.  Continue until both PAX make it across the parking lot and back.

Walk like an Egyptian (indian run but with lunges that you hold while the back runner sprints to the front)

Dora 2:

First Partner does Prison Cell Merkin Burpee while other partner runs 30 yards and back.  Switch exercises and repeat 5 times.

Mosey

Repeat Dora 1 but half the distance

Walk like an Egyptian back towards the car and end with an all out jail break dash to the cars.

It was awesome…the bottom of the exicon will be visited again!

Dante’s Inferno (Nine Circles)

Dante’s Inferno (Nine Circles) using Chicago’s 25 or 6 to 4 slightly rearranged as 25 and 2 wait 4 the 6.

Disclaimer, Pledge, warm up with 10 SSH (IC) & 10 Windmills (IC) & 10 Toy soldiers Toy Marines (IC) using my Marine NCO voice….

 

Infernal Circle 1

Mosey once around horseshoe enclosure then 25 merkins OYO and 25 WW1 situps OYO. PAX who decide to be overachievers 2 enter the horseshoe pits and bear crawl to the far end 4 burpees AMRAP while waiting on the 6

 

Infernal Circle 2

Mosey again around horseshoe enclosure then 25 merkins OYO and 25 WW2 situps OYO. Overachievers to be beat down with 4 Donkey Kicks AMRAP

 

Infernal Circle 3

Mosey again then 25 merkins OYO and 50 flutters OYO. Overachievers line up 4 Mike Tysons AMRAP…..somebody other the Q thought they heard a train….YHC is married with finely tuned selective hearing……it was an airplane horn

 

Infernal Circle 4

Mosey again then 25 merkins OYO and 75 Freddie Mercurys OYO. Overachievers crab walk 4 dips AMRAP…. noticed some PAX back planking….or waiting to fed the buzzards

 

Infernal Circle 5

Mosey again then 25 merkins OYO and 99 American Hammers OYO. Overachievers mosey 4 burpees AMRAP …… more buzzards being fed…..even Freight took a short break!

 

Infernal Circle 6

Mosey again then 25 merkins OYO and 75 Dying Cockroaches OYO. Overachievers went 4 dips AMRAP…..heard mumble chatter that Dolph could do all this and still sprint 10 miles to kick someone’s butt

 

Infernal Circle 7

Mosey again then 25 merkins OYO and 50 Marge & Homers OYO. Overachievers 4 Mike Tysons AMRAP…heard Slaw is known as “sweet meat” to his ants

 

Infernal Circle 8

Mosey again then 25 merkins OYO and Alphabet OYO. One last beat down 4 Donkey Kicks AMRAP…are there bonus points if the Q spills merlot?

 

Infernal Circle 9

Mosey one last time then 25 merkins OYO and 25 LBCs OYO. Over achievers bear crawl 4 burpees AMRAP

 

Mosey back to flag for Announcements & COT

 

Def’s M surgery March 8, JK2’s son, Mastodon’s sister in law, Billy Madison’s in laws, Slaw’s M field trip.

Announcements Snowbird men’s retreat, Convergence at the Yank next Saturday, Frisbee golf this Saturday at Goat Island, Midoriyama’s First Birthday Bash TBD
Pleasure to lead this fine body of men and look forward to my next opportunity….will rifle shaped coupons appear?

 

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