5 pax decided to #getbetter and #bebetter this fine Saturday morning. YHC had been thinking of a new exercise to bring out and this new exercise was the 14-count bodybuilder. Why 14? Well while a burpee is loads of fun, and an 8-count bodybuilder is 1/4 more fun YHC thought it was time to step the count up. So the previous night he carefully crunched the numbers (something Asians love to do) and came up with the 14-count bodybuilder. This and many other great exercises were unleashed on the pax this morning.
Weather: 32° cooler than it was warm, or something like that right Hanging Chad?
The Thang:
One lap around parking lot
COP
SSH x 20 IC
LAC x 20 IC
Imperial Walkers x 20 IC
Merkins x 20 IC
Star planks hold 30 sec
One column for Indian run
Indian run to top of Cemetery Hill
Incline merkins x 20 IC
Dips x 20 IC
Step ups x 10 each leg
Continue Indian run to bottom of cemetery hill
In place lunge x 20 each leg (crowd pleaser, especially when its followed up by squats and a run up cemetery hill)
Squats x 30 IC
Indian run back up cemetery hill
Werkins x 20 IC
LBCs x 20 IC
14-count body builders x 10 (1st count down, 2nd count kick legs back, 5 merkins, 13 count legs back in, and 14th count explode up. These were painfully awesome, and little did three of the pax know that they would do more during their double down @ Graveyard)
Indian run to helipad
Flutter kicks x 30 IC
Merkins x 20 IC
Burpees x 20 OYO
Alternate sprint/jog between light poles to next stop. Hill past parking lot
Slow count squats x 10
Mountain climbers x 10 IC
Run to start point, sprint final length of one line of parking spots
Mary
Static flutter kick
Slow count merkins x 10
Plank thrusters x 20 IC (some of the best mumblechatter is heard during this exercise, Boneyard crew arrives in time for the fun times)
Imperial Walkers x 20 IC
COT
Excellent work by all the pax. The mumble chatter was impressive and well, you just had to be there to hear it. The common law between Ken Doll, Stage Coach, and Good Hands apparently inspired another common law between Hanging Chad and Shake and Bake. Apparently only one seat was used for their ride to the AO??? Also as stated the mumble chatter when the plank thrusters were going on was well….priceless and thankfully not recorded.
Also TClaps to those who went on to Graveyard to double down, great work again by all!
Announcements
Convergence at Graveyard 1/1/14 with Bulldog at the helm 0700, bring a friend (FNG) or someone who hasn’t posted in a while.
Go Run at White Knoll in February
Prayers
Thumbs Up friend in Tennessee taking care of his mother
Injured F3 brothers
Safe travels to those out and about
BOM