March 7th, 2018 By Indiana

18 PAX, glorious day post rains, cool temps, all ready and eager for the slaughterhouse

WARM UP

Indian Run around AO about .8 miles

SSH x 30
Runners Stretch

THANG

Totem- DEFINED as a natural object or animal believed by a particular society to have spiritual significance serving as an emblem of a group of people, clan, tribe, or PAX. Its just a definition made by humans living long ago in the Pacific NW. Don’t read too much into this. It really is just a 10 foot piece of heavy green wood acted upon by earth’s gravity (A LOT OF G) meant to give you something to fight with.

Divide PAX into 6 groups of 3 Pax

Group 1 places 10 foot 150lb green wood totem pole on shoulder and as the timer runs a lap of .4 miles around inner circle of AO with alternating right shoulder 20 steps, overhead 10 steps, and 20 left shoulder (RINSE AND REPEAT CADENCE UNTIL GIVING TOTEM TO NEXT GROUP OF 3)

Remainder of PAX awaiting their turn on the dreaded totem of doom does the following paired exercises in alternating 10 rep groups

ROCKERS
Shoulder tap Merkins

V UPS
AS

Thor’s (WW2 x 1; then KGBs x 4- then 2 and 8 etc up to 5 and 20)
Down Dog Merkins

CORE KILLERS
Jump or Scissor Lunges

Boat to Canoe
Spiderman merks

Steinl (Taken from the LEXICON of EXERCISES)

30sec 4 pt plank
30sec Elbow plank
10 Merks
10 Peter Parkers
10 MT Climbers
10 Parker Peters
10 Merks
30 sec Elbow Plank
30 sec 4 Pt Plank

Mary

Alt supermans ending with superman
Broga

MOLESKIN: Thank you for allowing me to guest Q and for a great turnout.  This is truly a wonderful AO and a super PAX.  Q was delirious after TOTEM run and had some speech difficultly. Lower back may need some stretching so be advised for THURS AND FRI if tight. Love mixing up core with upper and lower body bc core is really where you need strength for better running, better form, endurance, survival, just about everything. Core is why animals kick our arses.  A strong CORE cures most things. A nice shard occurred early followed by some wicked gas by Hacksaw? Pretty sure first one was full on shard. All PAX got one turn with the totem run that sometimes became a fast walk. Some PAX went back for more. T claps to that. In the end there was much laughing and jocularity. Prayers go out to young Concord family with sick newborn needing a heart transplant. Prayers also for Grandmaster who will head into the wilderness this weekend dodging cold rains, cold wet food,  and hungry ravenous black bears with cubs. May they return safely with no limbs missing. Stay strong. F2 tonight at COMMONS on Copperfield BVLD.

INDY

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