- Conditions: A cool 35 degrees, but the PAX kept warm by moving about
The Thang:
No FNG’s
Disclaimer
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)
- Flutterkicks – (15 IC)
- American Hammer – (15 IC)
Circuit: YHC had a six station circuit set up. We made it through the start of the fourth 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, (a little too much!).
Station 2: The Rope-A-Dope
- Battle Ropes, up and down, alternating arms
- Up and down, arms together
- Back and forth, alternating arms on top and bottom
- Circle, jump to side with each toss of the ropes
- Burpee, complete a burpee before throwing the rope up
- Twist, twist at hip to each side, hands together
- Figure 8 pattern
Station 3: The Magnificent Seven Merkins
- Carolina Dry Dock
- Wide Merkins
- Regular Merkins
- Ranger Merkins
- Diamond Merkins
- Crucible Merkins
- Chuck Norris Merkins
Station 4: Ab Station
- LBC’s
- Big Boy Sit-ups
- American Hammer
- Sweat Angels
- Reverse Crunch
- Not So Lazy Boy
- Inverted Superman
Station 5: The Leg Station
- Squats
- Jump Squats
- Step-Ups
- Lunges
- Monkey Humpers
- Calf Raises
- Ballerina Toe Squats
Station 6: Burpee Station
- Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
Count-O-Rama
Name-O-Rama
Announcements:
- Feb 1st, MGC Longrun.
- Feb 8th, Adopt A Highway trash pickup. Check with Brainaic. Could do any other weekend. Finch will dispose of bags if needed.
- Feb 15th, Dam to Dam Run. Looking for volunteers.
- Feb 20th, POTUS presenting at Lexington Rotary, contact Dirty-Bird or Chum.
Prayers:
- Katniss’ mother.
- Brainiac, grandmother passed away & will be travelling.
- Deadstick’s former boss. Triple bypass recovery going well.
- All sick PAXS
BOM
Pledge of Allegience