Shake N Bake Circuits

Shake N Bake Circuits

YHC was voluntold to Q at Watchtower this morning, Thanks Posse. Never been on Q here before, but OK lets do it. I wasn’t totally familiar with the layout, so what should I do? I know its a nice size round parking lot, time for some circuit work. Gave the disclaimer and the explanation of the phrase Shake N Bake during Q. During my Q’s, whenever I yell Shake N Bake the PAX performs 5 Burpees no matter where they are or what they are doing. Lot’s of fun!

Warmup:

We started with a short mosey around the parking lot as I pointed out the four corners of happiness. Let’s circle up and get moving a little. It went as follows:

Imperial Walker: x20
Arm Circle(forward and backwards): x10
Low Slow Squats: x20 Back straight, shoulders back, head up, and squat down as if you are sitting down. We don’t need any “Twerking” squats.
Mountain Climbers: x20

That’s enough of that, let’s do it.

The Thang:

The PAX engaged in three different circuits around the parking lot at the designated corners.

Circuit One:

• At corners 1 and 3 Merkins x20
• At corners 2 and 4 LBC’s x 20
• Three rounds of the circuits

During the second lap of the circuit it seemed as if things were going too smoothly and just needed a little chaos to even things out. SHAKE N BAKE, 5 Burpees on your own.

After finishing the first circuit and giving a 10 count, I looked out into the faces of the PAX and saw that something was missing. I asked if everyone was “good” and I received some low guttural noises that resembled responses. These guys need a snack to get them going, I know what to do. SHAKE N BAKE. After their quick snack, on to circuit two and the threats/promises of bodily harm if shake n bake was called again started.

Circuit Two:

• At corners 1 and 3 Diamond Merkins x10
• At corners 2 and 4 Freddie Mercury x 10(each leg)
• Three rounds of the circuits

The PAX were fearless and strong until the second lap yet again. These guys were starving. I knew that a delicious and crispy treat that comes in the chicken, pork, or fish variety would fill that void. I yelled, “you guys look hungry, I got just the thing!” I heard no don’t, but I know they just did not want to bother me. I’m here to help, so here it comes. SHAKE N BAKE!

The promises of heavy handed encouragement in the form of patting me on the back and face with modified “opened” hands rained through the air if I ever called SHAKE N BAKE again. But we all knew, that time would come again.

Circuit Three:

• At corners 1 and 3 Burpees x5
• At corners 2 and 4 Flutter Kicks x 10(each leg)
• Three rounds of the circuits

Alright, let’s start strong. Hold on, you guys are starting too strong just to go do Burpees. Well, if you are that excited. SHAKE N BAKE, right before the first set of Burpees. I started to get the promises fulfilled from earlier promises right after the first set of Flutter Kicks, I had it coming. LOL

This party isn’t over yet. Time for Bear Crawl Ring of Fire:

• Get into a circle and bear crawl counter-clockwise until the Q says stop. Upon stopping, 10 Merkins.
• Now go clockwise and do the same.
• This was done two times

Next came the Al Gore Ring of Fire:

• Get into a circle and the Al Gore stance. While in the Al Gore stance, move in a counter-clockwise motion while in position until the Q says stop. Upon stopping, 10 Squats.
• Now go clockwise and do the same.
• And one more time counter-clockwise.

During the second round a well placed joke provoked, SHAKE N BAKE.

Wow, it’s not 6:15 yet? Let’s line up for an Indian Run, with a twist. It’s a regular Indian Run but the person in the back does not run to the front until they do 5 Merkins. We did two laps of this.

We concluded our great time with 30 Flutter Kicks and 10 Heels to Heaven.

Moleskin:

It’s been hard getting back up to speed with running and working out but I have been getting a lot of encouragement in the matter. It’s frustrating to see myself struggle on things that once were easy. It is my fault and I hold myself accountable. I will make the necessary sacrifices and do the work that is required to get back to what I was and be better. We all started for different reasons, but I hope we all have the same determination to meet our goals. Whether it’s like me and want to be around for your family longer, to look better, feel better, class reunion, or a bet with someone. Just to sum it up, let’s continue to use that determination to push ourselves and others. Either way, with this group of guys there is always that extra push that come early in the morning to get out of bed and do something. Or maybe it is the fear of the cyber bullying. LOL.

That’s enough of that babble. It was a honor leading you guys this morning.

Announcements:

F3 Family day- This Saturday(May 12th) at Cuthbertson. It starts at 9am. Bring your M’s and 2.0’s

Sorry, that is the only announcement I remember.