January 1st, 2020 By Othello

With the holiday’s upon us many Pax are travelling and/or taking a break and getting much needed rest vs posting. YHC did not hear much chatter on Slack regarding today’s beatdown and thought he may have to go it alone.  Lo and behold, one trustworthy Pax stepped up to HC – Rousey. #HIM

I got to the Vet early for a pre-run, hoping someone would show and put a little extra pain in today.  No one posted but me.  So, I decided to run a 5k on my own.  As luck would have it, I pulled myself into my own “vortex” and posted a 7:45 pace running around the park track a few times.  Felt good but would have been nicer with a partner to chat with.

0650 Rousey arrives.  We plant the flags and wait for others.  No one else shows.  So, it will be a peoples Q.  I like the opportunity to learn from guys smarter than me (that’s not to hard to do) and decided to let Rousey take the lead after the Warm-O-Rama which went something like this:

Mosey around the track (1/2 mile), stop at the center of the field by the bleacher for a little: SSH x15 IC, IST x15 IC, Windmill x10 IC, Air Squat x10 IC, Merkin x10 IC, Mt. Climbers x15 IC

Mosey to the Pavilion
-Rousey Round #1 – 1 Pax does 10 burpees, other planks, Switch, repeato 2 more times so each Pax does a total of 30 burpees.
-Rousey Round #2 – 1 Pax does 1 min wall sit, other does flutter kicks, Switch, repeato 2 more times so each Pax does 3 min of wall sits.
-Rousey Round #3 – 1 Pax does Big Boy Sit-ups, other Bear crawls 30yds and back, Switch, Repeato until 100 BBSUp’s are completed.

Mosey around the track and end up at the bench area again

Othello Round #4 – Descending ladder 10,8,6,4,2
-1 Pax does 10 Step-up’s (timer), other does reverse crunches, Switch
-1 Pax does 10 Incline Merkins (Timer), other does LBC’s
-1 Pax does 10 dips (Timer), other does flutter kicks
Repeato with 8, then 6, 4, 2

Mosey to the playground

Othello Round #5 – Descending Ladder 5,4,3,2,1
Everyone does 5 Pull-up’s & 5 Box jumps
Then 4, 3, 2, 1

Mosey to PorkChop Hill

Othello Round #6 – 5 rounds of quadraphillia up, mosey down.

Head over to the flags for a little Mary
Othello-The Squirm x10
Rousey – 5 burpees (for Mary? Really? 🙂
Othello – Box Cutter x10

Count/Name-O-Rama

Announcements
1.  Gremlin 1/18/20 – sign-up and show-up
2.  When in Myrtle Beach, reach out to Rousey – Great HIM!

Moleskine
Rousey, thanks for posting and playing today.  I learned a lot from your Q’s this morning.  Great chatting with you too, especially at Qsource coffeeterria.  I look forward to seeing you at future posts and will definitely reach out the next time I’m visiting the “Grandstrand”.  I need to see Mt. Myrtle #gottoshowtoknow.  AYE!

The Vet

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