18 pax assembled at Jumanji on Saturday AM to make their #downpainment. The Herd gave a warm welcome to the Cryptonite pax as they made their monthly road trip visit to an AO for its specialty workout. T-claps to these Brothers for including us on their Summer Tour!
The Thang
One lap around the parking lot
COP
Windmills x 10
Imperial Walkers x 10
Slo mo Squats x 10
Thru the tunnel x 10
LBACs Forward x 10
LBACs Backward x 10
‘Mercans x 10
Reverse crunches x 10
The Ark Workout
Partner up
40 minutes AMRAP
Each team must stay together
Loading The Ark
Partner 1: Block work
Goblet squats x 8
Bent-over rows x 8
Curls x 8
Overhead presses x 8
Partner 2: High plank while Partner 1 completes all exercises
Flapjack
Run to next station
At each station, each pax must complete 40 reps of listed exercise. Partner 1 chooses how many of the 40 reps he will complete. While doing these reps, Partner 2 will do an active recovery exercise while waiting to do his reps. Partners will work through each station until each pax completed 40 reps. When finished, they will continue on to the next station.
Station 1:
Triceps dips / Squats
Station 2:
Hand release ‘mercans / Lunges
Station 3:
Elbow-to-knee (Imperial Walkers) 2-count/ Hillbillies
Station 4:
Alternating Shoulder Taps 2-count / SSH
Station 5:
Reverse crunches / Mountain climbers
Station 6:
Knee ups / Bicycle crunches
Station 7:
Boat/Canoe 20 each pax
Back to Loading The Ark
Complete as many laps as possible in 40 minutes
Put up blocks
Mosey back to #ShovelFlag
Flutter kicks x 20 (IC)
COT
BOM led by AB
Moleskin:
The pax worked hard to get through as many sets as possible Saturday morning. Our numbers ranged from 1.4 – 1.7 laps completed. T-claps to all for the effort!
There is a lot of symbolism in the workout:
The Ark workout is inspired by the account of Noah’s Ark in the Bible.
The first letter of the exercises at the stations spell out THE ARK.
2: Partners for animals going into the Ark 2-by-2
7: Number of stations and number of days Noah and his family were in the Ark before it started raining
8: Number of reps for exercises loading the Ark and number of people of the Ark.
Partner planking for what animals walked up to get into the Ark.
40: Number of reps at each station/minutes for duration of workout and number of days and nights it rained on the Earth.
Please read the whole story of Noah’s Ark in Genesis, Chapters 6-8.
Aye!