A little thing called… the conveyor belt

06.08.2019 @ The Furnace courtesy of Ratatouille

75 degrees and sunny

10 in the PAX (Sherpa, Longboard, Spatzle, Wilson, Papa Doc, Ricky Bobby, Uhaul, Pixel, Simba & Ratatouille)


Warm Up (all IC aiming for 15 reps each)

  • Sun God
  • Chinook
  • Copperhead Squats
  • Windmills
  • Side Lunges
  • Hillbillies
  • Imperial Walkers
  • Side Straddle Hops

Mosey to get the blood flowing

Da Thang

  • To get the summer started right, we had a little conveyor belt action
  • Six stations with four having pairs and two with singles
  • Round 1
    • Crab Cakes – AMRAP
    • High Low Merkin Jacks – AMRAP
    • Pickle Pushers – AMRAP
    • Crowd Pleasers – AMRAP
    • V Ups – AMRAP
    • Double Merkin Burpees – 10 OYO – when complete PAX yelled “switch” indicating everyone needed to bear crawl to the next station
  • Round 2 – same as Round 1 but 8 double merkin Burpees instead
  • Mosey around the park
  • Round 3
    • Monkey Humpers – AMRAP
    • Chilly Parkers – AMRAP
    • Lt. Dans – AMRAP
    • Carolina Dry Docks – AMRAP
    • Flutter Kicks – AMRAP
    • Body Builders – 10 OYO with same “switch” rules
  • Mosey around half the Park

5 minutes of stretching




  • Discussed doing more and being more in all aspects of life.  Left the PAX with three readings:
    • Lou Holtz’s four things: Someone to love; Something to believe in; Something to do; and Something to hope fore
    • The Dash by Linda Ellis
    • Teddy Roosevelt’s The Man in the Arena
  • Spatzel took us home

Coffee and good times followed

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