Pre-Party 4 PAX for a round of all you got pull ups, ascent of the “Dancing Bear” (Merkins followed by air presses in increasing reps 1,2,3 etc to 10) round of all you got pull ups, Dancing Bear descent 10-1, round of all you got pull ups.
This was the first post since spring forward so the gloom had returned in full effect. PAX: Show Me, TV Guide, 3rd Degree, Snowball, Altidore, Stats, Sterno (QIC???), Scrooge, Nimbus, Creeper, Kermit, Barney Fievel, Staples.
It all started out as an average Tuesday at Broken Wheel with Sterno on the Q however things escalated quickly and we knew something a bit off….
Capri Lap a.k.a. “Show Me” lap around the parking lot.
Disclaimer
SSH IC X 5
LBAC IC X 5
….and then the pain began….
Thang(s) 1
Alternating Shoulder Taps IC X 20
Tempo Merkins IC X 15
Fast as you can Merkins OYO X 15
Mountain Climbers IC X 20
Short Mosey to the Pavilion by the pain ground…
Copenhagens OYO X 40
Derkins IC X 10
Back to the lot…
60 Yard Sprints back to back X 4
Round of Contra Burpees 1-10
Q then proceeded to hand the reins off to Altidore (Undercover/Mole Q #1) which led to more pain of the lower body variety.
Thang(s) 2
PAX Partnered up for a Diego type routine which included about 40 yard light pole to light pole MOT.
Round One: 150 Jump Squats, MOT Duck Walk and Politician back
Round Two: 200 Iron Mikes, MOT Politician and Mosey back
Mosey back to the pavilion for 20 box jumps OYO.
Altidore handed the Q over to Stats, (Undercover/Mole Q #2) who noted that the best way to avoid the lactic acid build up in your legs is to Mosey, so Mosey we did.
Thang 3
Mosey around the short loop (appx .33 miles). While it is true you need good legs to run, thanks Altidore, the key to efficient running is core strength so as PAX finished the Lap we did War Hammers (as seen in Nolensville) until the 6 had time to do 10 reps.
Pax did another lap and then did 10 big boy sit-ups and 40 American Hammers.
Pax did a third lap finishing with an “all you have left sprint” at the last turn to the line.
COT
Countorama/Nameorama/9th Man
Thanks for sharing Snowball
Announcements
2nd F lunch next Thursday more info to come soon
2nd F on the 23rd (handgun range) Stones River Education Center 10 am
We prayed for:
3rd Degree’s 2.3
Cheese Whiz and Polar Express
Soccer Mom in Uganda
Apologies if any were not noted
Post Party – All you got pull ups 1 set (Several Pax)