We Pick Them Up and Put Them Down

We Pick Them Up and Put Them Down

(Posted on behalf of Cold Cuts)

No Doom and Gloom at McKee this Saturday.  The oppressive heat and humidity decided to give us a break this week.  The Q decided today was a perfect day to bring some added pain…toys…heavy toys.  Some legends and newer PAX joined the fun for a good old beat down.  Here is how we did it:

Q led the 12 PAX on a good old mosey through the local neighborhood.  Mid-run he had the group stop for the usual warm-up:

• SSH x 25
• Merkins x 5
• IW x 15
• Merkins x 5
• Squats x 15

Still hanging out in the middle of the street, the PAX now were in for some fun.  A Pyramid of Merkin Pain:

• 10 x R Leg Up Merkins
• 9 x Knee to Chest Merkins
• 8 x Wide Merkins
• 7 x Knee to Elbow Merkins
• 6 x Clap Merkins….on the street

Now back down the Pyramid of Merkin Pain:

• 6 x Clap Merkins
• 7 x Knee to Elbow Merkins
• 8 x Wide Merkins
• 9 x Knee to Chest Merkins
• 10 x R Leg Up Merkins

Had 80 push-ups of fun…now mosey down the street to do 20 Jump Squats followed by a mosey back to the school for some fun on the wall.

• People’s Chair for time followed by lunges
• PC again w/ calf raisees & more lunges

Time to mosey again, this time to the front of the school where the Q had a nice surprise for the PAX.  Everyone paired up to form 6 teams.  One PAX would run the length of the school front while teammate would work his Pain Station.  Then flapjack.  The Pain Stations consisted of the following:

• Wall Balls w/ 20 lb ball
• Squat w/ 60 lb sand bag on your shoulders
• Turkish Get-ups w// 12 lb weight
• Bicep Curls w/ 20 lb weights
• Shoulder Presses w/ 20 lb ball
• Lunges w/ weight in hand

Every PAX completed each station w/ run between each station.

Next we went back to the wall for a nice treat:

• PC w/ 30 air presses, followed by lunge walk across the parking lot & 20 merkins
• Rinse & Repeat x 5

Wrapped up the morning by taking a stroll over to the playground set for the following:

• 10 Pull-ups (w/ Picasso knocking out his like it was nothing)
• 20 Squats
• 30 LBCs

And to top it all off, Q led PAX through series of Planks and round of LBCs x 100

COT

NMM:

• Strong effort by everyone on a nice cooler morning
• During Pain Station circuit, not surprisingly Lobster Roll, Squid, and Joker killed it with solid runs every time.  Q thinks these guys might need to get tested, for awesomeness
• Croissant continues to bounce back strongly after returning from winter hibernation/retirement
• Beaver never ceases to amaze. . . .the man NEVER quits, always finishes strong, and does it with a smile on his face
• Newer PAX members Skull and Hoot gave the A51 regulars a run for their money
• With the PAX making it look too easy, Q plans to go back to the drawing board to see if he can increase the heat for his next lead
• Covered 2.62 miles with lots of pain in between
• As always, thanks for the opportunity to lead