12 embarked on an Al Gore themed workout in the gloom. 5 came for a one-legged burpee pre-party (8 on the min). Thanks to 3rd Degree suggestion we had a leg/ab focused workout.
PAX: Altidore, Creeper, 3rd Degree, Soccer Mom, Stats, Pocahontas, Sprinkles, NumbTucks (QIC), Mic Drop, Nimbus 1500, TypO+, Inspector Gadget
Today I pulled out my inner coach from childhood and we got to work (3rd degree encouraged the inner coach for sure). This morning it was all about Al Gore, and there was an emphasis on form over speed.
Warmup:
Up Straddle Hop (one leg) IC X 20
Squats IC X 10
Arms Circles IC X 12 (forward and backward)
WMH OYO
** At this point the Q revealed a proper Al Gore since we would be doing this most of the morning if you are waiting you need to be in Al Gore
THANG 1: Iron Hulk
with a ratio of 1:4, we did Merkins: Air Presses, starting with 1 Merkin: 4 Air Presses until we id 10:40.
THANG 2: Leg Wrecker
After numbering of in 2s, the 1s lined up 25 yards from the 2s facing each other. The 1s LT Dan to the 2s while the 2s hold Al Gore. Once 1s reach 2s the 2s LT Dan back to where 1s began. everyone stops and does Hydraulic Squats (10). Then rinse and repeat Lt Dan and Al Gore. Everyone does 10 Imperial Squats, rinse and repeat but do duck walks, with more Imperial Squats.
** in the middle we did some attitude adjustments with 10 one-legged burpees.
THANG 3: Swing Set Failure
After the legs are nice and warm we ran over to the swing set, the goal was 3 pull-ups with 1s while 2s performed monkey humpers, but halfway through the ice on the swing set made it difficult so we switched to Carolina Dry Docks, we performed around 10 rounds.
THANG 4: Captain Therkin
With a ratio of 1:4 we did 1 WW1: 4 American Hammers (each side is .5). After each “round” you do 5 Merkins. We went to 10:40 (Abs were hurting). At the end, we held Al Gore to finish our time.
Q Encouragement: Ephesians 5:6-14
A reminder to live in the light. It hurts to expose weaknesses and bring them into the light, but remember there is joy once we do. We are here for one another no matter what is going on.
Christmas Party is tomorrow at 601 Mer Rouge Dr 37135 at 6:00pm!!