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)
Disclaimer
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
Count-A-Rama
Name-A-Rama
Closing
- 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
