Shake Me Back to Paradise

July 20, 2017

WHEN: 07/20/2017
QIC: Shake It
PAX: Appomattox, Swing Line, Night Shift, Bogey, Adolphus, Yanni, Moore, Spooky, Outbreak, Shake It

You’re probably thinking that YHC is way too young to be referencing a 38 Special song. As it turns out, I was born the year the song was released.  As the PAX assembled YHC remembered saying “I kinda expect Yanni to come running in from nowhere any second.” He must have been hiding in the mist for the perfect moment, because out strolled Yanni within seconds of this comment.  How many people would run around 7 miles to post at an AO.  Anyways, 10 PAX, including the F3 Police, were ready to be taken back to Paradise.

Warm-Up: All exercises performed in cadence.

  • SSH x 20
  • Good morning x 10
  • Pivot squats x 10
  • Shoulder tap merkins x10 (6-count)
  • Merkin + jack x 10
  • Merkin + burp x 10

The Thang:

Partner Circuits

  • Station 1: Pipe run around the parking lot (the timer)
  • Station 2: KB Medley w/ 45’s. Rotate between 10 swings, 10 rows, and 10 squats
  • Station 3: Bunny hop steps repeats
  • Station 4: KB merkins
  • Station 5: Pipe Squats w/ partner
  • Station 6: Blockees

YHC felt the bunny hops and KB merkins were especially brutal, but did not poll the PAX

Wall to Wall Entertainment

Mosey over to the big wall for some donkey kicks. On the 10th kick we held the feet on the wall and ascended into BTTW position.  5 second count down the line.

Up to the top of the school for the smaller walls.  20 dips in cadence, 20 box jumps, and 20 bulgarian split squats on each leg.  Then, 10 of each.  Would have done 15, but those bulgarian splitters are no joke.

Mosey over to the cinder block graveyard.

Mary: all exercises done w/ cinder blocks and in cadence

  • Flutter kick x 25
  • Hello dolly x 20
  • Russian Hammers x 10

Really felt that holding the cinder blocks overhead for flutters and hello dolly  really forced good form and activated the core muscles.  The Russian Hammers were just painful.  YHC broke his cinder block putting it down on the last hammer.

COT:

  • The idea started yesterday at the Cougar, but we would really encourage everyone to reach out to PAX we haven’t seen in awhile. The longer you fartsack the harder it is to get back out.  Is the person that brought you out still posting?  Are the people you’ve brought out still posting?
  • Homes’s hip flared up yesterday.  Prayers for a successful doctor’s visit today.

Moleskin:

Thanks to Yanni for encouraging people to come out to Paradise.  Meant a lot to me personally.  Thank you to Adolphus for constructive feedback on my Q.  Lastly, I’m enjoying taking on the Master Q challenge.  It’s really awesome visiting different AOs, and interacting with other members of the PAX.  I’ve added posting at a Spooky Q to my F3 bucket list.