CONDITIONS
A clear sky. Relatively dry (unlike a Lumbergh Q). Temps approximately 45.
The little rhyme YHC led with is but a portend of things to come, as you’ll see.
WARM UP
After a one-minute warning, we circled up for the usual Depot fare:
- SSHs x10 IC
- Hillbillies x 10 IC (in honor of Hostel (and YHC))
- Low, Slow Squats x 10 IC
- TTT x 10 IC
- LBACs x 10 IC (forward/reverse)
Run a big lap, grab a block, and return to the parking lot.
THE THANG
Today’s “thang” consisted of 3 parts, YHC dubbed in the depot chat as “Cougartown” in an effort to entice PAX to come out and see what it was all about.
No, not that kind of cougar….
Nope, not that kind either (sorry fellas, but see the TTHH announcement below, #SoYou’reTellingMeThere’sAChance).
The cougar we were joined by today was none other than American Folk Hero and American Spirit smoking John Cougar (aka John Cougar Mellencamp aka John Mellencamp).
Either way (or three way, since there are 3 options?), YHCs ploy brought the PAX out in droves as 14 #MenOfDepot slayed the #fartsack on this day.
After encouraging the PAX and providing some motivational billboard material in the form of a whiteboard with Johnny Cougar’s pic on it, here’s what we did:
PART 1 – Jacks and Diane
- Circle up, PAX each take a turn Bear Crawling to the center of the circle and draw a card from @f3Strut’s own Pebbles “Deck of Doom”. Face card =25 reps, number card = reps of that number + 10, and Aces = 100 reps.
- With 14 PAX, I don’t remember all of the exercises pulled, and who pulled them, and certainly not the reps (I didn’t have my clipboard) but highlights below:
- 100 SSHs, Flutter Kicks, and LBACs
- Lunges, Merkins, Slow Squats, High Knees
- Lots of questioning around “why the hell did I get a block a minute ago if we aren’t gonna use it”
- This lasted about 12 minutes through “Jack and Diane”, “Pink Houses”, and “Small Town”
- Run a Big Lap, “Authority Song” while running, and grab another Block for Part 2.
PART 2 – Farm Aid
Back in the 80’s (which I think all of our PAX remember to some degree except maybe Chowdah and probably John Boy) John Mellencamp’s tunes spoke to the plights of America’s Heartland. In remembrance of that we:
- Farmer’s Carry your blocks across the parking lot and drop them
- sprint back to the other side
- Do 10 Merkins, Big Boys, Squats
- Sprint back to your blocks
- Farmer’s Carry your blocks across the parking lot and drop them
- Rinse and repeat this for ~10 minutes through “Rain on the Scarecrow” and “Human Wheels”
- STH one of your blocks back to the block pile and run a Big Lap counterclockwise, “Authority Song” while running
PART 3 – Hurts So Good
The last part we circled up and did a classic Ring of Fire. Being short on time and with a big group we did:
- 5 Shoulder Presses – rest position is the STH
- 4 Bent Over Rows – rest position is up, block away from your chest
- 3 Curls – rest position is up, block away from your chest
- 2 Kettle Bell Swings – rest position is up, block away from your chest
- 1 Squat with the block
- All done while listening to “Hurts So Good” and “Paper In Fire” by JCM
Blocks away, COT, BOM
MOLESKIN
Short and sweet…thanks for the 13 other guys that got out of bed and came out to listen to some classic (mostly) 80’s tunes while throwing some blocks around.
It’s good to be back!
ANNOUNCEMENTS
- This Thursday is “Triple-Threat Thursday” at Depot which includes:
- 0500 run from Depot, your pace your distance, but be back by 0530 for
- 0530 Flashdance beatdown
- Thirsty Thursday is Back at 5:30 PM – Venue is Liberty on the Lake in Ballentine. All are welcome, spread the word and bring a friend!
- Next week on Tuesday (11/21), we have a VQ with John Boy leading things off!
- On Thursday (11/23) Thanksgiving/Joanna’s Birthday will be celebrated at Depot with the Annual PAX Pigskin Classic. More details to follow, keep your eyes on the twitters and get your athletic supporters and Ben Gay ready.
- In December, Irmo UMC will have their annual nativity celebration. See Speedo for more details on that.
PRAYER REQUESTS
- Continued prayers for those who are or have loved ones who are dealing with injury/illness and/or recovering for various ailments
- For us to be present and take time to be grateful for all we have with the holiday season approaching
- Unspoken
TL:DR
John Cougar>John Cougar Mellencamp>John Mellencamp>A Mountain Lion>Hall’s Chop House Cougar – #Baggage
#SYITG, FG out