Station Work

Station Work

6 Pax answered the bell this morning and decided to improve their physical and emotional well-being.  After opening with a brief prayer, here’s how we spent the next 60 minutes.

Short mosey to middle of parking lot for COP

• 10 SSH
• 11 IW
• 10 Mountain Climbers

Mosey to top of North Face for station work where the Pax performed said exercise at each station, run to next station and perform one less exercise down until the count was down to 1. Here are the stations:

• Station 1: Top of North Face: 10 burpees.  Run to Station 2
• Station 2: Benches by front entrance: 9 jump ups/ step ups.  Run to Station 3
• Station 3: Bottom of North Face: 8 squats.  Run up North Face and back to Station 1.
• Repeat until the count is down to 1 repetition.  Plank when done.

Lunge walk / mosey to center of lawn in front of church for a modified starfish that turned out to be a triangle.

• Station 1: 20 hand release merkins.  Back to center for 20 LBCs
• Station 2: 20 wide-arm merkins.  Back to center for 20 LBCs
• Station 3: 20 diamond merkins. Back to center for 20 LBCs
• Repeat each station with 30 Cumberland County Viaducts (left), 30 CCVs (right) and 20 v-ups while performing 4 man-maker merkins at center after each station.

Now that our shoes and clothes are water-logged, mosey to playground / swingset.

• 5, 10-second declining pull-ups with front facing grip
• 25 donkey kicks
• 5, 10-second declining pull-ups with underhand grip
• 25 donkey kicks
• 5 pull ups

Mosey to pavilion and grab some wall

• People’s chair — we tried to say the alphabet backwards while holding the chair position.  Epic failure
• Balls to wall
• Repeat

Mosey to side of parking lot where the roundabout is located.  Run to roundabout, perform exercise, run back. We measured it out at 1/4 mile round-trip.

• 15, 4-count Peter Parker
• 15, 4-count Parker Peter
• 50 LBCs

Return to cars where the Pax advised we were .05 mi short of the 3-mi goal.  As such, run to end of parking lot and sprint back.  3+ mile objective now complete.

2 minutes of Mary:

• 10, side crunches X 4
• 15 flutter kicks

Mercy.

Moleskin:  Great job by the Pax today as we covered 3+ mi without leaving the site. Hoover had the idea to pray before we began, so we did.  Flipper did 3.2mi prior to the anyone showing up.  Safe Lite and Boerewors put in maximum effort and we learned in South Africa saying the alphabet backwards is not protocol for a field sobriety test.  Gummy is a heavy breather although he was out front on most exercises. Thanks for Flipper for the closing prayer.