All Down Hill

Someone was mentioning that it is better to do a lot of one exercise and work your way down, then do a few and work your way up.  Because doing 500 of the same exercise is not my strong point, I decided to do a workout where the most exercises we do is 20, but the intensity changes.  I am not sure if it was well liked or not, but I think it was something different.  I apologize if some of the directions were more complicated than need be.  To the details…

Date: 9/26/17

Conditions: 68 degrees, clear and calm

PAX: Joker, CropDuster, FloRidda, (FNG)LincolnLogs, Toothless, Coach K, SawedOff, Yank’em, Paladin, Mr. Clean, Madoff, Moped, HandyManny, Compost, Cream, BigSpur, SoulGlow, DeezNuts, Urkel, DooDoo, Leaky, SoulFinger, GasMask, Dabo, Ray(QIC)

WarmUp:

  • 20 SSH
  • 15 Through the tunnel
  • 5 Baby Arm Circles, each way

The Thang:

  • Start out in groups of 6 at the 4 corners of the pad of pain, do group exercise in each corner, then work your way counterclockwise until we have completed all 4 exercises
  • 20 Merkins
  • bear crawl to next corner, stopping to do a Merkin at each crack (9)
  • 15 Jump Knee Tuck – elbows at 90 degrees, jump to touch your knees to your palms
  • Side crawl to next corner, stop for a Merkin at each crack (9)
  • 10 Burpees
  • bear crawl to next corner, donkey kick at each crack (9)
  • 5 clapping Burpees
  • crab walk to next corner, touch each foot with opposite hand at each crack (9)
  • 5 pull ups
  • Indian run with your group of 6 around the parking lot
  • 3 pull ups
  • run around parking lot, changing speed at each light post
  • 1 pull up
  • run half of parking lot, changing forward to backwards run at each light post, finish at front of school
  • group of 6 does a circuit, everyone changes exercises when the first exercise finishes his box jumps
  • 10 box jumps/step ups
  • dips until relieved
  • derkins until relieved
  • wall squat until relieved
  • Balls to the wall until relieved
  • plank until relieved
  • mosey back to the pad
  • 15 Bobby Hurleys each side
  • rotating merkins:  merkin at each 90 degrees, twice around clockwise, twice around counterclockwise for a total of 16
  • jump over the line landing feet in each quadrant clockwise
  • jump over the line landing feet in each quadrant counterclockwise
  • jump over line using right foot only, clockwise
  • jump over line using left foot only, clockwise
  • jump over line using right foot only, counterclockwise
  • jump over line using left foot only, counterclockwise

Mary:

  • 20 American Hammers, complete both sides for one
  • 15 slow, 90 degree flutters on command
  • plank, side arm balance, both hand and foot off ground
  • 10 side arm balance crunches

Announcements:

  • Sign up for the Palmetto 200 by the end of the month, teams will be made then
  • Lunch at Jim N Nicks tomorrow at noon

Prayers/Praise:

  • Nothin’ – All good

Moleskin:

  • A lot of mumblechatter during the 4 corners, strong work by all to push through
  • remember the only way to guarantee that you can’t do something is to not try
  • thought the circuit in front of the school was too confusing, thanks for doing a good job
  • shortened the workout so we could finish on time, and we ended up finishing too quickly, again good work
  • heard some mumblechatter about going back to the pad of pain from the school, and now understanding where it got its name.  I am now thinking of only calling it the pad of pleasure or the pad of the powerful, trying to avoid the pad of pansies, or the pad of the puny
  • thanks to Coach K for correcting the number of American Hammers, I did say we wouldn’t do more than 20 of any exercise
  • for the group that just ran, know that the 25 who did the boot camp workout got stronger, smarter, and better looking
  • shout out to those that haven’t been there in a while, and good work to those that are new to the group.  It may not get easier, but it continues to bring more fulfillment and sense of accomplishment
  • thanks for the chance to lead…Ray out

 

 

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