Welcome to the 1 Hour Saturday Workout

  • When:12/20/14
  • QIC: Snowflake
  • The PAX: Bratwust, Ice9, Stump Hugger, Hot Pants, Intimidator, FNG Minuteman ( Steve Wrona), Kilowatt, FNG Dasher (Jeff Green), Snowflake


Welcome to the 1 Hour Saturday Workout

As word spreads and Headlocks tighten, the Pax continue to grow numbers in Union Co.
With Minuteman and Dasher joining our ranks, we had a great group ready to kick off their weekend. But first, the disclaimer….

Formalities out of the way, here was the game plan;
Kickoff (all in cadence)
Side Straddle Hop x 25
Squat x 20
Imperial Walker x 15
Merkin x 10

First Quarter
Rock Pile: Find a lifting rock (in cadence)
Curls x 10, Triceps x 10, rinse and repeat.

Mosey to wall
People’s Chair: 60 seconds regular, 15 sec Left leg high, 60 sec regular, 15 sec Right leg high, 30 sec regular

Second Quarter
Bear Crawl to back of school, run to base of hill
Elevens: 1 Squat at bottom, 10 Merkins at top. 2 Squats, 9 Merkins, etc.

Mosey to bridge, Lunge Walk across, SSH at the other end.

Mosey to concession stand
Hot Feet; alternate foot on top of wall, double time
Derkins x 10, Dips x 10. Rinse and Repeat.

Halftime Mary
Take advantage of dry concrete at concession stand for;
LBC, Heels To Heaven, Russian Flutter, Russian Twist, Dolly

Third Quarter
Mosey back to bridge, Lunge Walk across.
Bear Crawl up to cross sidewalk.
Backwards Lunge Walk towards hill.
Pinball Run back to cars. Crowd pleaser

Fourth Quarter
Mary at the front porch
Box Jumps x 15, Derkins x 15, Dips x 15. Rinse and Repeat.

Moleskin
I’d like to blame it on time served in Alaska, and thinking it was Hockey with 3 periods. But YHC had a major brain burp and went straight from Pinball Run (my new favorite) to the car for my phone. After some well-deserved chiding from my Brothers, we quickly got back on track for the final 15 minutes of our regularly scheduled program.
Bratwurst and Ice9 continue to demonstrate Beast form, especially in the Pinball run. For those who couldn’t make it, this is an all-comers run event. Q sets an end point, Leader picks the point at which all Pax do a 180 and race to the 6, then turn 180 again and head for the next turn or end point. This keeps everyone closer together while guaranteeing all are smoked.

Welcome to Jeff Green (Dasher) and Steve Wrona (Minuteman)! Great to have you at Commitment.

Announcements
Watch for revised Wednesday schedule, with convergence at Calvary Christmas Eve at 6am, New Years Eve 6 am Stonecrest Regal Cinema, and back on normal Wednesday schedule 5:30 at Marvin Ridge HS Weds January 7th.

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Bratwurst
7 years ago

Men – way to show up in sub-optimal conditions. Pin ball run is a great one – should be the whole 45 minutes (or hour…) next time! Just leave out the Derkins (unlike…hate hate). I will never look at that bridge again without thinking about the troll that commands we lunge walk the whole way each time.

Kilowatt_a51
Kilowatt_a51
7 years ago

has anyone signed up to see Unbroken on 1/10? come join me with the F3 group.

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