Howdy ho Avengers. Pretty simple, I asked my boys for a good theme, and that I hadn’t used my plates in a long time. They look like a shield, so let’s find a good Captain America workout. About 3 seconds later from Google, and about 20 minutes with a clipboard and a piece of paper, off we go!
Warmup with the rest of the Pax and 2.0’s was conducted. After the shrimps left, we warmed up a bit more as I knew what was in store:
In cadence: 15 squats, 15 Imperial Walkers, 15 Merkins.
Weight plates (10 – 25 lbs) were distributed to the Pax. That’s your shield. Please knock some rust off of it with man-work.
The Thang:
Phase I – BASIC TRAINING – Cap did basic training, let’s get some PT:
10 each leg High Soldiers (hold the weight, cradled in one arm, go from lunge to a high knee lift. 10 each leg).
80 punches (combos, whatever, just do it right)
10 Knee tuck jumps/high knees while holding weight out front. This…was tough. I lead to a worse decision
20 sit-ups (no plates)
10 butt-ups (plates overhead, I think this is also called Heels to Heaven)
10 raised leg circles (5 each way, weight plate held)
10 Diamond Disc Merkins (in cadence)
10 Lat rotations (doggie pose, lift weight to your right, then do the left side. Kinda hard)
20 Door Frame rows (grab a pole, hold the weight and lower to a squat, back up and that’s a good job).
We repeated this cycle, only break was between cycles for a 10 count. Great job!!
Phase II – THE WAR – Cap has trained up, time to sock a Nazi! Better get in the foxhole with a teammate…
DORA
100 – Squat Thrusts with your Shield
200 – Curls
300 -WWII sit-ups (no disc).
here’s when it got stupid. Partner A does exercise, partner B has to lunge walk, high knee or high kick down the parking lot and back, but all the while you must do STEERING WHEELS (rotate the disc in front of you). This was awful. I knew it was bad doing with a 25 lb., so I told the guys to Omaha. Scribbles was my partner and still attacked it, and guilted me into continuing to do so. Now that’s F3! Again, no one quit, great job team!
Phase III – THE AVENGERS SUPER HERO TIME!
Time to produce some super-human vomit. 60 second rounds of each:
Half-Moons
Skullcrushers
Shield Swings (I kinda got into this one, show to know)
Blockies/Shieldies/stupid damn burpee things
After all that I made time, and always try to do so, for some yoga to cool down and stretch muscles that have just had weight-work. Highly recommend, if you use kettlebells or weights, give the Pax at least 5 minutes to stretch. We wrapped it with the Trailblazers coming in hot. Here’s what I noticed:
- Anchorman used Painlab for one of its intended purposes – he’s healing from a calf injury. He modified as needed. That’s what’s up!
- Hayzuz/Jesus – great to see you again, you look skinnier. How are you in better shape than me with fresh babies?
- VooDoo – like a rock, I think you may use shields at Bulldog???
- Sledge-o-matic – very ashamed I was in TN and missed your VQ, you put the work in sir.
- Scribbles – I chose my partner wisely. Thanks for stepping your game up
- Shake ‘n Bake – welcome! Way to keep it going! Remember – Tuesday, Thursday, Saturday to get going
- Hunk-a-Junk – add the weight plate to your hammer, Thor. Great work sir.
- Bandit – sexy. That’s all.
- Hushpuppy – get a watch
Remember Monk is moving Saturday and needs our help. Many hands make light work!!
Always a pleasure to serve this fine organization. Thank you for the opportunity to lead.