16 HIM picked up the phone and got dialed in for a 4-1-1 themed workout at III Pillars this morning.
QIC: Princess Aurora
PAX: Formica, Go Fish, Gov’t Mule, Grape, Grisham, Haggis, Harbaugh, Howitzer, It’s Just Lunch, Michelin Man, Paper Pusher, Pep, Ranch Hand, T-Cell, Zelenskyyy
THE THANG:
After a haphazard disclaimer and brief preview of the theme, mosey to field for COP:
- SSH
- LBAC F
- OH Clap
- LBAC R
- SnL Squat
- WMH
Telephone:
Grab the 20lb slam ball and line up for a little game of “telephone.” Starting at the goal line, PAX stand shoulder to shoulder, pass the ball to the next man, running to the front to repeat until we’ve crossed to the opposite goal line. Repeat other direction. For third round, we switched to alternating behind the head and between the legs and then repeated again.
Dialtone
All talked out, we hit the bleachers to get “dialtoned.” PAX completed 4 rounds of 11 reps each of the following circuit with a lap in between each round.
- D. – Derkins
- I. – Irkins
- A. – Ab Thrusters
- L. – Leg Raises
- T. – T-Raises
- O. – Overhead Squats
- N. – Newton’s Cradle (2-ct)
- E. – Eccentric APD (4-5 seconds to lower)
Rotary Phone
Mosey back to midfield and circle up facing outward and on our six. PAX pass the slam ball around the circle, aiming to get faster in each subsequent revolution. After some confusion with this antiquated piece of equipment, we threw it out and made our way back to flag for cooldown stretches and COT/BOM.
MOLESKINE:
Hopefully PAX got all the information they desired from calling 4-1-1 today. Always appreciate the way y’all humor me and my silly themes. My hope is that y’all have as much fun doing the work as I do coming up with it.
BULLHORN:
TAPS:
- Prayers for my mom, Louisville, and the Covenant and Nashville communities.
- Prayers and praises for PP’s M’s last chemo treatment
Keep shining your light in this city and leading with kindness and conviction.
PA out.