Damn Chicken Brain



Damn Chicken Brain

DICCS/Disclaimer
do not sue me, the school, or F3 and modify as needed, anyone CPR certified and who has a cell phone

The Warm Up
Mosey around parking lot and down in front of school near flag pole for some warm ups

15- low slow squats, 10- slow merkins, calve stretch, plank and elbow plank

The Thang

Since the forecast was a wet one today and chickens are not like ducks— the goal today was to keep the PAX moving and off the ground, wet feathers suck…so we started at the flag pole and played 3 corners- corner 1 is stop sign by bus lot, corner 2 is  stop sign near road and corner 3 is the sidewalk near the road that leads up to the flag pole. The PAX will start at the long road near the school where the flagpole is and hit each corner in order doing a exercise then running back to the starting point. But each time they pass a corner they have to complete that exercise again before heading to the next corner.

round 1 –  corner 1- 10 jump squats, corner 2- 20 speed skaters,  corner 3 – 20 bobby hurleys

round 2- corner 1- 10 wide merkins, corner 2-10 diamond merkins, corner 3- 20 SLOW merkins

Now it is time for a little partner work on the long road in front of the school. Partners stand back to back on the long road each facing one of the stop signs at the other end of the road– 10 walking lunges and 20 bear crawls away from each other -rinse and repeat 3 times. Once complete sprint back to your partner form 10 hand slap merkins. Now, it is time for the good ole Indian run everyone loves so much – in groups of three Indian Run down road in front of school and through the whole parking lot—guy in the back needs to do 5 bomb jacks before sprinting to the front. Did someone say wall work??? I believe so , so we finished our Indian Run on the wall near the track for some good ole fashion wall work.

10 – Mike Tysons single count- 15 air presses in cadence

10 – Diamond merkins single count- 15 air jabs in cadence

10- Mike Tysons single count- 15 air presses in cadence

10- Diamond merkins single count- 15 air press in cadence

one lap around track- backwards on the front stretch and at the turn lunge walk halfway then run regular on back stretch before lunge walking halfway through the turn.. BACK TO THE WALL

15 – Mike Tysons single count- 15 air presses in cadence

10 – Mike Tysons single count- 15 air jabs in cadence

10- Mike Tysons single count- 15 air presses in cadence

5- Mike Tysons single count- 15 air jabs in cadence

one lap around track- backwards on the front stretch and at the turn bear crawl halfway then run regular on back stretch before bear crawling halfway through the turn .. BACK TO THE WALL

10- Diamond merkins single count- 15 air presses in cadence

10- Wide Merkins single count- 15 air jabs in cadence

10- Mike Tysons single count – 15 air presses in cadence

Moleskin
I appreciate Smithers and Doughboy allowing me the opportunity to lead this group of men within our community and I always feel honored when I Q, even though I almost forgot about it and hell I could not remember who asked me to Q– DAMN CHICKEN BRAIN as Zinfandel so eloquently put it this morning— chickens have feelings too..  lol. The PAX was very chattery today it might have been the light sprinkles or the lighter mood since the dark clouds over the playhouse have seemed to have passed over the last few days, but either way there was some good banter and conversations mixed in with a good workout.

Announcements

Please keep Posse in your mind and your ears open while he is going through a job search – connect with him on Linkedin

Only one Q in March- reach out to the site Qs

Rooster is on Saturday- Reach out to Smithers, Foundation, Dasher or Gerber they have teams.

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