27 pax descended on Jumanji this morning, 26 for the 7th stop of The Gauntlet and the first ever Monday bootcamp workout for the AO, and 1 for a long run. Jumanji’s specialty workout is known as The Ark. (More details in the Moleskin)
The Thang
Pax instructed to partner up (ideally with someone of similar speed/fitness level).
BOM led by AB
Mosey halfway around parking lot for a minimal warmup that would make the Bryan Bros proud
COP
Windmills, Lil’ Baby Arm Circles (F & B), & TTT x 10
The Ark Workout
40 minutes AMRAP
Each team must stay together for entire workout
Loading The Ark
Partner 1: Block work
Goblet squats x 8
Bent-over rows x 8
Block Swings x 8
Curls x 8
Overhead Press x 8
Partner 2: High plank while Partner 1 completes all exercises
Flapjack
Run to Station 1
At each station, each pax must complete 40 reps of the primary listed exercise. Partner 1 will choose how many of the 40 total reps he will complete. While doing these reps, Partner 2 will do an active recovery exercise while Partner 1 completes his primary reps. The active recovery exercise reps are not counted. Partners will work through each station until each pax has completed 40 reps of the primary exercise. (e.g. Partner 1 may choose to do 10 reps and then switch with Partner 2, doing 10 reps 4 times, or Partner 1 may choose to do 20 and switch, or knock out all 40 at once). When finished, Partner 1 & 2 will continue on to the next station and follow this method of completion at Stations 1-6.
Station 1:
40 Triceps dips / Active recovery: Squats
Station 2:
40 Hand release ‘mercans / Active recovery: Lunges
Station 3:
40 Elbow-to-knee (Imperial Walkers) 2-count/ Active recovery: Hillbillies
Station 4:
40 Alternating Shoulder Taps 2-count / Active recovery: SSH
Station 5:
40 Reverse crunches / Active recovery: Mountain climbers
Station 6:
40 Knee ups / Active recovery: Bicycle crunches
Station 7:
Boat/Canoe: 20 each pax together
Back to Loading The Ark
Complete as many laps of Loading The Ark + Stations 1-7 as possible in 40 minutes.
Put up blocks
Mosey back to #ShovelFlag
COT
BOM led by Quisenberry
Moleskin:
It was an honor for The Herd to have The Gauntlet visit Jumanji today for The Ark workout! The Ark is inspired by the Story of Noah’s Ark, found in Genesis Chapters 6-8. There is a lot of symbolism in The Ark workout:
40 minutes AMRAP, 40 reps at each station: The number of days and nights it rained on the Earth
2 partners: Animals loaded 2 x 2 into The Ark
8 reps while loading The Ark: Number of people on The Ark
7 Stations: Number of days Noah and his family were in The Ark before it began to rain
We hope everyone enjoyed today’s stop along The Gauntlet! All attendees are now lifelong members of #TheHerd and we hope to see you again soon!
Aye!
In a world taken over by evil, violence and corruption, Noah was a righteous man who found grace in God’s eyes. He was the only person left on the Earth that followed The Lord. When God saw that the wickedness of man was great, he told Noah that he was going to destroy man from the face of the Earth. On multiple occasions in the Bible, it says that Noah was obedient and did ALL that God commanded him. He instructed him in how to build The Ark, which was the size of 1.5 football fields in length and took many years to complete.