Whether: 40 degrees and pleasant.
10 PAX posted at Snake Pit for a #Weinkieless Q led by Nail Pop and 2 posted early for Stridelite to get the legs loose before the smokefest. This was YHC’s second time to Snake Pit and he noticed a few things that he wanted to incorporate into the workout from his first visit to the glorious AO. They are called STAIRS and lots of them. We didn’t waste any time starting the workout. After the prayer we jumped right into it because we had a lot of work to do before the COP.
BOM: Prayer by Nail Pop.
The thang:
Mosey to the parking lot.
SSH x 30 IC
TTT x 30 IC
Windmill x 20 IC
LBAC x 15 IC each way (forwards and “backards”)
OHAC x 30 IC
Merkins x 15 IC
Mosey to the Stairs the lead to the athletic complex.
1st exercise – Stairs/Burpees (Not much Mumblechatter here folks)
– Run the stair case and at each landing do 5 burpees. When you get to the top level do 10 burpees and come back down the stairs (I think they call this a rinse and repeat). Sounded a lot better in my head, it had a lot of suck, especially going up the staircase. Disclaimer – you had to be very careful that you didn’t bust your face on the stairs. Sorry PAX. Oh my goodness, did the Apologetic Q just make an -appearance? I cannot remember exactly how many burpees it was, between 50 and 60 total. YHC was smoked from the start.
Mosey over to the pull-up bars.
2nd exercise – Each PAX does 10 pull-ups while the other PAX partake in some AB work
Here’s a list of AB exercises that the PAX chose: BBSU’s x 2, Heals to the Sky, Russian Twist, LBC’s, Freddie Mercury, Heal Touches, Flutter Kicks
Remember if you cannot do pull-ups modify and do what you can. We aren’t here to compete, we are here to get better together and encourage one another.
Mosey to the practice football field.
3rd Exercise – Partner exercise w/ other does suicides (over and back 3 times is considered 1 set)
1st set – Upper Body
-1st Partner does Derkins (diamond merkins) while the other partner runs all the way to the other side of the field and back
– rinse and repeat, but with Werkins (wide arm merkins)
– rinse and repeat, but with shoulder tap merkins
– Swap partners
2nd set – Legs
-1st Partner does Squats while the other partner runs all the way to the other side of the field and back
– rinse and repeat, but with jump lunges
– rinse and repeat, but with tuck jumps
Great work by all PAX. The smokefest continued just as YHC had planned.
Mosey over to the GIGANTIC STAIRCASE (88 in all)
4th Exercise – Run the staircase skipping every other step and then mosey back down and hop every other stair
– We line up 5 on each side of the staircase and then the smokefest began.
– Great work by all the PAX. Some 2nd F was displayed. Remember, we aren’t here to impress anyone else. Like I said earlier, we are just here to get better together and if that means picking a brother up then that’s what we are going to do. YHC has been there and done that. No judgment here.
Mosey to the wall at the top of the GIGANTIC STAIRCASE.
5th Exercise – Peoples Chair and Balls to the Wall (Thanks to Donatello for leading this for YHC)
-Each PAX grabbed a spot on the wall and found a seat for People’s Chair and Balls to the Wall.
Snake Pit is a great AO and there are tons of opportunities to EMBRACE THE SUCK. Come out and try it sometime. You won’t be disappointed. It’s also great to meet some new guys across the region. YHC will be back and I can promise you the STAIRS will be used again. I really look forward to these morning where we all get together and fellowship. Thanks for letting me lead PAX. Y’all are making me better each day I come out #getbetter #F3Counts.
Announcements:
– GoRun @ White Knoll HS and SnakePit Convergence @ 7:00 Beforehand – February 7th
– Make My Day Run – Harbison State Forest – February 14th
– Race Against Hunger @ Sax Gotha – February 28th
– Prayer request – Continue to pray for Walker’s recovery. We are starting to decrease some of his medicine today, so pray that his body response well to the adjustment.
– Prayer request – Rooney is still in India and should be heading home soon. Pray for safe travels.
– Prayer request – Sebastian – diagnosed with Leukemia a week ago. If you would like to help just click on the link below.
http://www.youcaring.com/medical-fundraiser/team-sebastian/290108#.VLfXPYPfwLZ.mailto
BOM – Prayer led by Nail Pop.