Another Brick In the Wall

Warm Up:

SSH

Windmills

Abe Vigoda

Grass Pickers

Monkey Humpers

Merkins

The Thang:

Mosey long way to Football Field Parking Lot Pick up Bricks

Curls

Shoulder Presses

Flies

Iron Squats

Iron Cross

Mosey to Football Field (4 Corners)

10 Squats run length of field

10 Squat Jumps run backwards across goal line

10 Squats run back length of field

10 Squat Jumps run backwards across goal line

Rinse and repeat twice with burpees, merkins

Mosey to baseball outfield

10 merkins

Crabwalk 30 yard 10 diamond merks

Crabwalk 30 yards 10 merkins

Mosey to Pavilion

Dip/ Inclined merkin ladder to 13

Mosey to pick up bricks then mosey shovel flag

Mary

Count o Rama

Name o Rama

COT

Prayers for Sensei’s son recovering from Lyme disease and the family of our fallen brother Big Wheel

 

House of Cards

Thirteen PAX vacated the strong hold of the Fartsack to build a House of Cards.

Mosey about 1/2 mile up some road to an intersection of a dark alley and some other street.

Warm-A-Rama

Moroccan Night Clubs, LBAC, Huggy Bears, Abe Vagodas, Grass Pickers, Monkey Humpers, Merkins

Mosey another 1/2 mile or so to Rodale Trails for …

The THANG

House of Cards

Each PAX picked a card from the pinochle deck. The card values represent the reps and the suit represented the exercise.

9 = 9, 10 = 10, Jack = 11, Queen = 12, King = 13, Ace = 20, Game instruction card = Dealers Choice

Hearts = Merkins, Diamonds = Burpees, Spades = Squats, Clubs = Big Boy Sit-ups

We started with a ton of Merkins and then moved into the Burpee phase with only one set of Squats and no Big Boy Sit-ups.

Mosey to another location about 1/3 mile down a shady path for round 2 of house of cards. Same deal with unused cards. This round some of the clubs showed up however, there were a ton of burpees in both rounds with which came accusations of a stacked deck to which YHC said “tough s#!^”, errrrr sorry?

After the second round we conducted a “Last Man Mosey” back to the shovel flag.

  • We started the mosey as a group running at your own pace.
  • The fastest man picked a spot to turn around and run back to the six.
  • All other PAX also turned around at the spot to run back to the six.
  • This continued until about 1/4 mile left.
  • Finish with a sprint to the shovel flag

We ended with some big boy yoga to stretch out the muscles and joints used in all the running. We finished with 2.1 miles.

COT

Announcements:

  • Sign up for the Faith Men’s Night, email this morning.

Prayers:

  • Luigi’s family and Drop Box’s family in Puerto Rico and Flames friends in Saint Thomas dealing with the destruction left by recent hurricanes.
  • Papa Bear’s co-workers health after a diagnosis of cancer.

Count-A-Rama: 13

FNG:

  • Proud Papa: Detention’s son-in-law, James
  • F3 Name: Lucky

Check out “House of Cards” on Relive!
https://www.relive.cc/view/g15023810552

Live third and be well my friends. Love you guys.

 

Flame out …

A Glorious Workout

Warm-up
Round 1 Part 1 (baseball field) Partner-up 200 push-ups total, one person does push-ups until partner makes his way around the bases carrying bucket of stone, two plates (25s, 35s, or 45s), or single or double sandbag. Part 2: repeat the same with 200 squats.
Round 2: run to playground, then partner-up in groups of 3 to do pull-up/burpee ladder (one person in group does 1 pull-up other do 1 burpee then switch until everyone does one, and the progress to 2 each and so forth to 10 or 10 minutes whatever comes first.
Round 3 part 1: run to football field partner-up; then one person starts with Spider-Man crawls to the 50 yard line while partner does 10 mile kicks; once partner does 10 he switches with his partner and partner does mule kicks until the 50 yard line is reached. Part 2: crab walk to end zone while partner does 10 high jumps repeat back and forth in same progression as above. Part 3: ape crawls to 50 yard line while partner does 20 sit-ups repeat same progression back and forth, Part 4 bear crawl/hold plank for 30 sec.
Finish last 5 min. with circle up of various abs exercises (each person calls one out for 10 count with or without cadence)

Name-a-Rama