23 PAX came out to play in the rain at Armory this morning!
PAX: @Operation, @Cosmo, @Timeshare, @Offsides, @Three’s Company, @Ginsu, @Frisbee Buff, @odouls, @Fertile Myrtle, @Peewee, @Pancreas, @Ron Swanson, @Bogo, @Kwame, @stag, @2Buck, @Lone Star, @Dizzy Gillespie, @Hot Mic, @Jalisco, @Foosball
QIC: Dark Knight with assistance from @Heidi
Warm-o-rama:
SSH, IC
Low-n-slow Squats, IC
WMH, into runners stretch, each side
GM OYO
BACs/Back BACs
Michael Phelpseses
Thang 1:
Burpee broadjump apocalypse.
Start on one end of the parking lot, 1 burpee, 1 broad jump. 2 burpees, 2 broad jumps. 3 burpees, 3 broad jumps, etc. until all the way across the parking lot. If you get up to 10, work your way back down.
When done, duck walk back to the start and non-stop flutter kicks until all in.
Mosey around the park and get ready for:
Thang 2:
Bearmuda Tri…um, Diamond
Partner up!
4 markers ~30yds apart in shape of a triangle diamond. PAX #1 performs one Prisoner Cell Merkin Burpee (aka PCMBs) at first marker and bear crawls to 2nd marker, 2 PCMBs and bear crawl to 3rd marker, 3 PCMBs and bear crawl to the 4th marker for 4 PCMBs, then back to 1st marker for 5 PCMBs. PAX #2 does non-stop BBSUs while waiting. Partners then swap out. Rinse and Repeat x 6 (each partner does 3 rounds). This is about the time @Foosball gave up and went home.
Thang 3:
Ascending Sheldon Cooper
Keep your partners. PAX #1 does a non-stop rotation of 5 burpees, 5 Squats, 5 LBCs, then 5 Merkins while PAX #2 crab walks to the end of the parking lines (somewhere around the park entrance). Then PAX #2 starts the rotations while PAX #1 crab walks over. PAX #2 then Lt. Dan's back over to start while PAX #1 does 10 reps in the rotations. R-n-R, adding 5 reps each time, until Q called time. I think we got up to around 20 sets.
TIME!
COT:
Next Saturday (4/17) is Gauntlet in Nolensville, clown car details to be worked out this week on Slack. @Lone Star will also be Q'ing Armory for anyone not going to Nolensville. You have 2 great options PAX, pick one and be there.
@Dizzy Gillespie is putting together a F3 Dads event where we can turn the 2.0's loose at Fort Pain FUN. Keep up on Slack for details.
Prayers:
@Ron Swanson's M's uncle is now in hospice
@Three’s Company mother in law in the hospital.
It was a great day to be miserable with you guys! Thanks for showing up to get stronger, and not stay home with your mommies (as Dark Knight would put it).
SYITG! DK & Heidi