According to LOTS of cyclists in the park today, w/ at least one hittin’ some wacky tobaccy before embarking on a 100 mile trial ride (like the Frog suggested, perhaps this is the recruiting tool we’ve been missing), this is what went down:
COP: Arm Circles, Cherry Pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins.
Blimps (burpees, lunges, imperial walkers, merkins, plank jacks, and side strandle hops) then run a loop after each exercise.
Line up across the carillon – 100 yard sprint followed by 100 merkins (1st one completing 100 calls it). Slowsy back to the starting point. 75 yard sprint – 75 squats with a slowsy back. 50 yard sprint, 50 LBCs, slowsy back. 25 yard sprint – 25 Monkey Humpers, slowsy back. 10 yard bear crawl, 10 burpees OYO.
Eye of the Tornado: 10 Markers (a couple trash cans, a bucket, & some cones) set out in a circle, each with an exercise written on it. 3 Burpees at the Eye and then pick an exercise. Repeato, until all 9 exercises done (markers & exercises were 0= 10 AMs, 1 = 1 Burpee, 2 = 2 Burpees, 3 = 10 WWIIs, 4 = 15 plank jacks, 5= 15 mt climbers, 6= 20 Monkey Humpers, 7= 20 flutter kicks, 8= 20 box cutters).
To the triangle- bear crawl the short side, 20 CDDs, run, 20 WWIIs, feel the Bernie up the hill, 20 merkins.
SSHs Plus –
Form a circle. Do SSHs OYO. A member of the pax, when called on, initiates a core exercise. 15 are done. Then return to SSHs.
Indian Bear Crawl carrying bucket of cones. All bear crawl. Man at the back carries bucket to the front, drops bucket, and resumes bear crawling. When the man at the back gets to the bucket, he grabs it and runs to the front, then bear crawls. I didn’t communicate this well and it was a LONG way to crawl. Therefore, this was a train wreck. Borrow this idea at ur own peril.
BTTF. FMs, 6 inch leg raise/hold for 60 seconds and a finish w/ merkins to failure. Numbers, Names, Announcements:
Summer tour (great to see some tourists today!)
2nd F at Firehouse Subs on the 2nd Tuesday (6/11 @ 12pm)
July 4th Convergence
Beware of the SOJ Takeover next week
Pickleball, Monday, Forest Hill Park, 5:30am.
New AO, Iron Bridge, launches with Posh on 6/22.
Prayers for Fudd’s sister Mary and Splinter’s mother. Prayers for Hitch’s M, who’s ready to introduce that baby to the world.
Final Thoughts: BB title from my headband looking like a sleep mask and the correction I needed on my exercise introductions. Even after 4 years with yall, I”m still learning and working at this thing. Crabgrass, well done today after only being in the gloom for 3 months. Great to meet you, thanks for the visit to Dog Pile and congrats on your 8 month old. Lots of folks out there are going through it. Let’s all strive to compare ourselves to who we were yesterday, not to someone else today – so that we may continue to grow to be strong for ourselves, for our families and our greater community. Go do something positive today fellas!