September 7th, 2021 By Life Alert

8 pax found their way out of the FS for a post holiday beatdown. Excellent holiday weekend including the return of college football. No-one was more excited than Georgia Bulldog fans Soprano and Dirty Bird. Some how Heatstroke remembered he had to be out of town after his Clemson Tigers took one on the chin this past Saturday, very convenient. .A fill in Q was needed and I saw an opportunity to celebrate the start of the NFL season and the march of the Buffalo Bills to the Super Bowl. 0530 hit and off to the hoops court

Warmarama

all IC in quick order

• SSHx10
• PP x 10
• WM SLOW x 5
• IST x 10
• Tempo Merkin x 10
• MC x 10

Thang 1

grab a partner and a block. circle up on the hoops court for some TBATA style exercising.  P1 performed exercise with block until 10 count while P2 performed Monkey humpers x 10. Switch off each time 10 reps until 2 minute timer went off then switch block exercise. 4 exercises 8 minutes.

• curls
• skull crushers
• upright rows
• squats

Tang 2

With the real football season (NFL) starting this week,  I wanted to reintroduce the Pax to arguably the greatest fight song in team sports history: I ran this BD 2 years ago and felt like a rewind was in order.  The Buffalo Bills SHOUT song was Introduced in 1993 and replacing Talkin’ Proud, the SHOUT song has been played after every Bills scoring play for the last quarter century. Unfortunately, just not as often as it needs to be played to make the playoffs. Until last season. Song invokes some great teams of yesteryear and modern day table smashing of the Bills Mafia. The Pax were treated to the sweet song of Western NY on the bluetooth as we got some work in:

P1 perfomed exercise while P2 ran/walked with block to set distance and returned. swap out until total number of exercise has been reached

S-squat 200

H-Hand release Merkins 100

O-Overhead press 100–run to quadraphelia return

U– Upright rows- 100–run to quadraphelia return

T– Tony Hawk Burpees 50–(really block jumps burpees) –run to quadraphelia return

 

• Hey-ayyyyyyy-ayyyyyyyy-ayy!
• Hey-ayyyyyyy-ayyyyyyyy-ayy!
• Hey-ayyyyyyy-ayyyyyyyy-ayy!
• Hey-ayyyyyyy-ayyyyyyyy-ayy!
• Let’s go Buffalo!
• Let’s go Buffalo!
• Let’s go Buffalo!
• Let’s go Buffalo!
• The Bills make me wanna SHOUT!

Thang 3 Active Mary

Time was winding down so Pax returned the coupons to their nesting place while the rest gathered back at the hoops court. split the group in half for 2 teams of 4. P1 slid width of hoops court, P2 LBC, P3 Plank, P4 peoples chair. Rotate in ascending order as P1 returns to start from court slide. I think we got 4-5 rounds in. recover recover

Mary

• no time

NAMARAMA/COT/MoleSkin

• Great work out there today fellas. Thanks for playing along, I feel like I may have converted at least half of the group to the Bills Mafia. Hard to resisted given our long and rich history of winning big games and that catchy tune doesn’t hurt either. There is still room on the bandwagon, for all.
• Prayers for continued COVID-19 treatments, research, and all those affected. Also prayers for all the recent natural disaster victims.
• until next time, SYITG

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