QIC: Co-Q with Black Lung and Yosef
PAX: King, Ace, Jack, Iditarod, Aristotle, Dolly, NPR, Scraps
The Gloom finally got breath of fall this morning, with temps in the low 50s.
Warm o Rama
Small lap around the parking area
Willie Mays hays x 10 +Forward arm circles
Willie Mays Hays x 10 + backward arm circles
Hillbillies x 15
Good mornings x 12
The Thang: Black Lung expressed his interest in superheroes as a kid, so PAX was going to do some superhero training
Spiderman Merkins x 20 (left knee to left arm while completing a merkin, switch on next merkin, rinse repeat)
Superman: Y planks roll into V-ups x20
Flash: long run around the parking lot x1
Hulk: Broad jumps from light pole near where PAX was parked 3 light poles down. Iditarod reminded us that even superheroes slip up during this one.
Circle of Pain #1: Black Lung brought out some coupons in the form of 20lb dumbbells, and advised all superheroes have cut abs. Sat in close proximity to other PAX and did ab twits and passed the coupons around, switching direction at Q’s whim. It was noticeable this morning that PAX did not save their farts for the fartsack, but brought them to this COP. Q called it when he felt was appropriate.
At this point, the conn was given to co-Q Yosef
Yosef reminded PAX that heroes are strong and have endurance. As such, completed a variation of the Bojangles.
Sprint the straight of the parking lot aisle, then drop for 5 Merkins at the end. Complete the 5 Merkins and then BearCrawl to the start of the next sprint, which was two aisle away. Q ordered PAX to plank until all PAX caught up. Rinse and repeat x2 except with Crawl Bears to complete the lap.
Yosef attempted again help get the PAX superhero abs with another Circle of Pain #2.
Quarter sit-ups x25
Half sit-ups x25
Full WWII sit-ups x25
Flutter kicks x20 in cadence
Scissor kicks x20 in cadence
Reverse sit ups x25
Bicycles OYO x50
Time ran out before Yosef could finish the ab work required by superheroes, but PAX will live to fight another day.
CoT and BoM: Black Lung reminded us to slow down and remember who the real superhero is, and it isn’t one of the PAX.