The Warm-up – “Popeye’s usual”
- Mosey around Mt. Chiseled to take the chill off, back to COT to warm-up.
- Popeye’s usual, 15 reps each… SSH, Merkin, SSH, Plank-jack, SSH, Mountain Climber, SSH, Imperial Walked, Imperial Butt-Kicker (explained below), SSH
- Imperial Butt-Kicker = Stand in Imperial walker position, but kick your foot back to your butt, making sure the knee points behind your heel. Good quad warm-up.
- Stretch… calfs, can-openers, Jimmy duggans, moroccan nightclubs.
The Thang – “Build-up”
- Rifle carry coupons to Mt. Chiseled shallow side, taking routine breaks for 5 coupon swings (25-30 swings total). Partner up.
- Build-up round 1: Do chest presses, sitting shoulder presses, then arms to heaven while the other partner runs up the hill and back. Take a break and mosey around Mt. Chiseled.
- Build-up round 2: Curls, shoulder presses, then curl to press while the other partner murder-bunnies up the hill and rifles back. Take a break and mosey around Mt. Chiseled.
- Rifle-carry to the other side (steep side) of Mt. Chiseled, taking routine breaks for 5 coupon swings (25-30 swings total), get in groups of three.
- Build-up round 3: Partner 1 does arms to heaven, partner 2 does curl to press, while partner three walks up steep side backward. Cycle through three times.
- Rifle carry coupons to COT, taking routine breaks for 5 coupon swings (25-30 swings total). Group up with the MASH-ers.
- Everyone on their backs, with mary “you-call-its” while holding coupons, with 15x chest presses between each mary. Ran through about 8 exercises.
- Gut up, about 45 seconds left, SSH to the end.
The Moleskine – “Count your blessings”
There are a number of awesome things witnessed and learned…
- You can make a gazelle beg for running
- Running is not required to get a heartrate over 130
- Cat Fish starts to laugh when his arms gets smoked
- You can circle back with MASH-ers and they join in. Watch out, they can be tough.
- Murder-bunnies suck, nuff said
Penalty Box stepped forward pretty intently, and in fear of getting a hockey beat down, I immediately quieted down. In addition to calls for prayer, we should also to a call for blessings. While we prayed for Bill and his family, Penalty Box also asked us all to count some things we were blessed with. A bunch of both amazing ans simple things were said, reminding us to be thankful of what we do have, and start the day out positive. We should all try this one out.
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