AO: Three Rivers
When: 12/16/2022
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
The last two days of Reindeer Games! Don’t give up. Finish strong. You won’t need any equipment, no coupons, no sandbags. We’ll be on hard surface and visit the entire AO. We’ll skip the hill
Conditions
32°, feels like 24°
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
Cotton Eyed Joe Rednex
Start with SSH
Violin solo do alternating squat kicks
Return to SSH when singing returns
When female sings… Hillbillies
https://youtu.be/mOYZaiDZ7BMo
Baba O’Riley
Five minutes of Imperial Walkers set to the perfect five minute song, Baba O’Reilly by The Who. Increasing tempo for the final 30 seconds.
https://youtu.be/rIbMbXjbW98
(Stopped after 2 min)
<Capri lap around the parking lot>Good Mornings (10)
Abe Vigodas (10)
Arm Circles (10 fwd & 10 bkwd)
The Thang
The Thang…
Pearls On A String
PAX will follow QIC on a run around the AO with stops along the way (¼ mile)
Bodies Hit the Floor
This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.
https://youtu.be/iYcbfc_UB6M
<Run! (¼ mile)>
Chumbaburpee
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Great for the Warmorama, and to shut down any mumblechatter early in workout, or at any point during the workout.
https://youtu.be/OQhbt2c8JqU
<Run (¼ mile)>
Thunderstruck
Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song.
https://youtu.be/lhg9bYNLvOg
<Run! (¼ mile) >
Get Lucky or not so much
Listen to “Get Lucky” by Daft Punk, and every time they say “get lucky” do a merkin. Everytime the song says “we’re up all night” hold an Al Gore until he says “get lucky” again.
https://youtu.be/5NV6Rdv1a3I
<Run! (¼ mile) >
Back to flags
Circle of Trust
Spoke to the PAX about this time of year and how challenging it is for people dealing with mental health challenges. Please reach out to a friend or neighbor or relative that you haven’t spoken to in awhile, please take some time to be present in their lives. Recently in the news I just heard the young gentleman on Ellen’s show, tWitch Boss took his life. Forty years old 😢🙏 He was married with three young children. This breaks my heart. We have an opportunity, each one of us to intervene in tragedies of this sort. Each one of us deals with demons and The Jester, we’re just to proud as men to reach out for help
Naked Man Moleskin
This was an intimate small group, but we all pushed and got stronger together. I heard during AAR that this was an effective and fun beatdown. This is one of my top five favorite beatdowns to deliver to the PAX as it is simple, it hits the cardio check box with the heart pumping and upper body exercises to push the body to failure