Spider-Frog-Crawl Lets Go

Date: 2023-07-29 AO: davinci Q: C3P0 PAX: kirby, Palmolive, soft_pretzel, Franky, Sabertooth, DiVito FNGs: 1 DiVito COUNT: 7 Starting work early on Friday I thought I should play some music in the background. Pulling up my play list, I quickly fell down a rabbit hole of songs I haven’t heard in years, and decided to add some musical motivation to my DaVince Q. WARMUP:. Mosey to the cinder blocks by Target (that was further than expected). Play list started light with Smithereens & Metallica. Circle up and 4 minute of Faith No More increasing the intensity while we SSH, IW, LSS, Merkins, and some stretching THE THANG: In F3 we don’t run backwards enough, and we don’t run with cinderblocks enough either (for good reason?), so we grabbed 1 cinderblock for a Backwards Indian Run. The PAX with the block is in the back, he does 1 blockee, then runs with block (not backwards) to catch up to the backwards running PAX. Hand the block to the bloke in the back, and sprint to the front. Simple enough, right? Fortunately, that only lasted for 4 minutes, but was intense, so Slipknot supported in the background. The next song (also 4 minutes) was a blissful B-52s instrumental that we enjoyed on our six, doing pretzel crunches, box cutters & heals to heaven. Resume our commute with regular Indian Run, we continued up the road & really spread out. This just got messy with the different speeds and abilities. Helmut & Soil (mid-90s pounding metal) got us to the playground where we split into 3 groups, for a 3 piece circuit: 1. run lap; 2. incline rows on the swings; 3. pull-up/negative pull-up & jump squat. More intensity supported by Static-X & Metallica. The laps took longer than expected (tired PAX?) so we only did one circuit. Line-up for 2.5 minutes of Spider-Frog-Crawl, which starts in a plank, do left-right spider man move, feet hop forward up to hands (like you’re doing a burpee), then from that frog position, bear crawl-style with your hands back to a plank. Rinse and repeat: Spider-Frog-Crawl & when you need a break do a burpee ;). They were as fun as expected and appropriate for some more Slipknot-level anger to push through. Easy walk to the edge of playground for round 2 of abs (pretzel crunch, h2h, box cutters) with Silver Chair supporting. Another poorly executed Indian Run trading the block we made it all the way with only a brief pause to let the six catch up (smoother Nero and B52s). Drop off cinder block and start lunge walking back to Faith No More, and then easy mosey with Linkin Park playing “No More Sorrow” MARY: LBCs to the end to “Turn the Page” (Metallica’s version of Bob Segar’s version). ANNOUNCEMENTS: 24-hours of booty, Waxhaw’s 4 Year Anniversary on Labor Day September 4th (mark your calendars it’ll be a multi-region Mega-convergence). Also, Robotics Workshop hosted by YHC coming in mid-August to introduce dads (moms too) to a robotics program that you may want your kids to join, details to come as I figure them out. COT:. Welcome to our FNG DiVito, brought out by @Franky. He’s committed to come next week too