Smokeys back

Smokeys back

It was great being back with the boys again. I fear I may have scarred a few off this morning with my chiding towards Glass Joe. However, true to my promise, I designed a workout to take care of Hairband. There was almost NO running.

The Thang:
A solid disclaimer was given at 7am along with a few sad Sally comments about the low numbers of the PAX.

After a quick Hairband mile, the PAX executed:
20 x Side-straddle Hops
20 x Imperial Walkers
10 x Good Morning Nashville

Followed by supine pull ups to the tune of Bring Sally Up.
Followed by merkins to the tune of Bring Sally Up.
Followed by squats to the tune of Bring Sally Up.

We were all glad Ms. Moose was dead and gone as we moseyed to the bleachers at the football field and partnered up for:
200 combined LBCs
100 combined Derkins
200 combined Step Ups

Afterwards, we held up the wall in a people’s chair for fifty air presses.

On the mosey back we stopped for a quick plank for the six to catch up and then headed back to the speaker. It was hard to get the phone to let me in due to all the moister, but the PAX held plank just fine.

The main event:
Roxanne by the Police was played. We did a burpee at every Roxanne and a merkin at every red light. Lots of good work here – and chuckling.
Ghostbusters was played next. We did a burpee at every Bustin’, 4 lunges at every Ghostbuster, and 4 squats at every I Aint Afraid of No Ghost.

We moseyed around to the side of the MS for some cheese weave, only to find the cheese had been eaten. Therefore, we did some rosalita x 20 in cadence and dips x 20 in cadence.

Our time was concluded back at the COP with LBCs x 20, plank, and quick 10 count 6 inches by Bernacki.

Bernacki took us out and prayed for a friend of his who has melanoma on his foot while his wife has a fighting cancer.

Moleskin:
Woody showed up at the end to tell us about his tummy tuck (i.e., hernia surgery). He should be back next week. Glad you are healing up well Woody. Dr. Rhythm brought out his 6 year old 2,0 Superman. Superman crushed us all! I must admit I was a little Sad Sallied myself at the low turn out this morning. I have missed being away from the PAX this summer!

Posted on behalf of Smokey