• When: 2018-12-08
  • QIC: Deadstick
  • The PAX: Dirty Bird (R), Chum (R), Bionic (R), POTUS (R), Wrecking Ball (R)


Rainy day Rope-A-Dope

Lexington, SC / By / December 9, 2018 /
  • Conditions: A cool and wet 39degrees, but the PAX assembled under the canopy for a dry workout.

The Thang:
No FNG’s
Disclaimer
Pledge of Allegiance
Prayer

Warmup – YHC had done this routine before, but never in the cold so decided to do a few warm up exercises.

  • Through the Tunnel (15 IC)
  • Windmill (15 IC)
  • Side Straddle Hop (15 IC)
  • Little Baby Arm Circles (15 Fwd, 15 Rev. Keep arms up)
  • Overhead Clap – (15 IC Keep arms up)
  • 8 Count Turn & Bounce – (15 IC) Drop arms
  • Imperial Walker – (15 IC)
  • Squats – (15 IC)
  • Flutterkicks – (15 IC)
  • American Hammer – (15 IC)

Circuit: YHC had a seven station circuit set up, but with only six PAX had to drop one. We made it through the fifth round, so I should have shortened the timer station some. They are as follows:

Station 1: “Timer Station” Farmers carry two blocks to the far cone. With each rotation, YHC added 10 paces (+/-) to the distance, although the last two rounds I started kicking it back 10 paces.

Station 2: The Rope-A-Dope

  1. Battle Ropes, up and down, alternating arms
  2. Up and down, arms together
  3. Back and forth, alternating arms on top and bottom
  4. Circle, jump to side with each toss of the ropes
  5. Burpee, complete a burpee before throwing the rope up
  6. Twist, twist at hip to each side, hands together
  7. Figure 8 pattern

Station 3: The Magnificent Seven Merkins

  1. Carolina Dry Dock
  2. Wide Merkins
  3. Regular Merkins
  4. Ranger Merkins
  5. Diamond Merkins
  6. Crucible Merkins
  7. Chuck Norris Merkins

Station 4: Ab Station

  1. LBC’s
  2. Big Boy Sit-ups
  3. American Hammer
  4. Sweat Angels
  5. Reverse Crunch
  6. Not So Lazy Boy
  7. Inverted Superman

Station 5: The Leg Station

  1. Squats
  2. Jump Squats
  3. Step-Ups
  4. Lunges
  5. Monkey Humpers
  6. Calf Raises
  7. Ballerina Toe Squats

Station 6: Burpee Station

  1. Burpees
  2. More Burpees
  3. More Burpees
  4. More Burpees
  5. More Burpees
  6. More Burpees
  7. More Burpees

Count-O-Rama
Name-O-Rama
Announcements:

  • Tonight – Grease Monkey’s house – Boneyard Christmas Party 6 pm
  • Dec. 14 – F3-FiA Christmas Party, Saluda Shoals
  • Feb 2 – Long Run

Prayers:

  • Dirty Bird’s friend’s family who lost seven family members since February, (Wren (sp?) & Garret family)

BOM
Lord’s Prayer