January 23rd, 2020 By Steel Cannon

13, count ‘em 13, Pax got their dose of the DRP and defeated the mighty warm fartsack this morning.  They showed up at Rolling Stone for the following beatdown.  Was cold morning in the upper 20’s.  A few cars were still rolling in at 5:30.  So at 5:30 we planked it up while the disclaimer was being stated.  Disclaimer stated, but another car or two still rolling in.  So we do plank jacks until the last Pax arrives.  Since there will be light poles involved and it’s under 32 degrees, advice was given as to not stick your tongue to any of the poles.  Yeah, that went over like you imagine it would.  #nevergrowup.  Recover. Much to Heatstroke’s surprise, we mosey to the grass area in front of HRMS for some Warmarama.  Heatsroke was quick to get closest to the heat lamp, which he later regretted, as he said his backside was getting a little too warm.

 

Warmarama:

SSH x 20 IC

IST’s x 15 IC

Hillbillies x 15 IC

Windmill x 10 IC

Tempo squats x 10 IC

Arm circles, forward/backward OYO

 

Mosey up to the teacher’s parking lot for…………

 

The Thang:

 

4 Pain Stations at 4 light posts to make a square.  Center light post will be the 5^th post where you meet in between pain station to perform burpees each time you go that post.  Will be a hub and spoke type of workout.  Like this:

2 burpees at the center light pole.

Run to station 1 for exercise.

Back to center for 2 burpees.

Run to station 2 for exercise.

Back to center for 2 burpees.

Run to station 3 for exercise.

Back to center for 2 burpees.

Run to station 4 for exercise.

Back to center for 2 burpees.

That completed Round 1.  We did this for 3 Rounds.  Each Round had a different exercise at the Pain Station.

 

Here it is in long form.

Round 1

Start at center 2 burpees

Station 1  Merkins x 20

Center 2 burpees

Station 2  Air Squats x 25

Center 2 burpees

Station 3  Core Killers (10 cycles or 30 ups)

Center 2 burpees

Station 4 Carolina Dry Docks x 20

 

Round 2

Start at center 2 burpees

Station 1 Single leg line jumps x 50 ea leg

Center 2 burpees

Station 2 LBC’s x 40

Center 2 burpees

Station 3 Peter Parker Merkins x 20

Center 2 burpees

Station 4 Smurf Jacks x 25

 

Round 3

Start at center 2 burpees

Station 1 W’s x 25

Center 2 burpees

Station 2 Diamond Merkins x 20

Center 2 burpees

Station 3 Star Jumps x 20

Center 2 burpees

Station 4 Low Dollies x 20

 

Still time left plenty of time left, so…………….there was this dragon thing we did at the Gremlin.  Let’s do that again!  It was much easier to do 30 minutes into a workout than it was 4 hours into a workout.

 

Welsh dragons they are called.  Thanks Heatstroke for recalling the proper name.  Instead of doing a 4-count bear crawl, we modified to stopping the bear crawl at each parking line.  So all pax line up across a parking line.  Bear crawl to the first line, 1 shoulder tap (each side), 1 merkin, 1 plank jack.  Bear crawl to next line increasing reps to 2, bear crawl to next line increasing reps to 3.  You get the point.  We went to 5 lines/reps.

 

Line up for the Bataan Death March, modified to last pax does 2 burpees instead of 5.  We needed to get through 13 pax for a short Indian run.  Run the car-rider drop-off route, zig-zagging through the lot.  We stopped at the entrance of the school for some more Gremlin fun.

 

Find some wall.  10 Mike Tysons, run around the small circle, 5 Mike Tysons.

 

Bataan Death March back up to the teachers lot, taking the reverse route.  Once everyone got their 2 burpees in, we collected the 4 pain station weinkes and moseyed back to Mary.  Of course we stopped at the entrance to the greenway for some monkey humpers.  Did 18IC as we had 3-4 cars drive by for a nice view of Odell area’s finest men’s backsides.

 

Mary:

Pretzel crunches x 20 IC (each side)

Hold Boat for approximately 40 second until the 0615 whistle.

 

COT:

 

F3 MECA winter gala.  February 1^st.  Come one, come all.  Will be a fun time and a good chance to meet up with other HIM’s from across the Region.  Here’s the link for more info and to RSVP:

https://mailchi.mp/2058d5b61dd3/sign-up-today-f3-meca-winter-party-saturday-february-1st

 

Prayers to injured pax, our country, military, and first responders.

 

Moleskin:

 

Good job out there today brothers.  Way to push it.  Props to Kilowatt for wearing a ruck throughout the workout.

We’ve been having strong numbers lately, even with the bitter cold.  Let’s keep it going strong this year.  Have you EH’d someone lately?  It’s not the best time to get an FNG out with it being so cold, but now is a good time to “plant the seed” with him.  Keep watering that seed over the next month or so.  Then when it warms up, hopefully that seed will sprout and he’ll start joining us when it warms up a bit.  I thank you all and appreciate you joining me this morning.  That workout would not have been enjoyable on my own.

 

Make it a great day, if you want to!

Steel Cannon

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