02/02/2022 Rameses – Two’s Company

February 2, 2022

WHEN: 02/02/2022
QIC: Lightweight
PAX: Gunny, Champ, Bump Draft, TPS Reports, Rebar, Footjoy, Oh-Shag-Hennessy, Loveseat, Mueller, Elwood, Wile E., Cauliflower, Prancinghorse, Homegrown Berry, Ocho, Flapjack
ME HEADCOUNT: 17
EC HEADCOUNT: 3

Here we go.

YHC took some chances in the preblast, towing the line between intrigue and chaos.

17 PAX were inspired to post, and YHC was humbled to kick things off.

Greetings were dispensed.
Disclaimers were disclaimed

Warmarama:

1. Fellowship lap around the parking lot to make peace with the 22 degree weather
2. Side Shuffle Hop x 25 (4 count)
3. Merkin x10 (4 count)
4. Harvester x10 (4 count)
5. Arm circles x 15 (4 count, each direction)
6. Imperial walker x10 (4 count)
7. Burpee — 5, OYO
8. One leg romanian deadlifts (unclear if this is accurate exicon; one legged balanced bend overs) x10 (4 count, each leg)
9. Mountain climbers x10 (4 count)
10. Wide mountain climbers x10 (4 count) –> this is a modification to the mountain climber where the foot comes outside of the arms, opening up the hips to get a nice stretch with the core workout

The Thang:

YHC gave a brief sketch of the plan:
– Big loop circuit around the AO, consisting of 5 stations
– Each station in the circuit has a combination movement — push with pull, two movements in one, that sort of thing

Away we went.

Circuit 1:
Station 1 (Parking Lot): Reverse lunge hip thrusts x15, 4 count — 10 second break and repeat
Station 2 (Railing on hill): Down under pullups into an incline merkin*, x15, 4 count each exercise — 10 second break and repeat
Station 3 (Pavilion): Squat jacks x20, 4 count — 10 second break and repeat
Station 4 (Path by corner of tennis courts): Inch worms into pushups — x10, 4 count — 10 second break and repeat
Station 5 (Bottom of hill (not way bottom)): Bicep pushups — turn hands to face behind you, isolate the biceps — x10, 4 count — 10 second break and repeat
In pairs: AYG sprint to the tree line

Recover

Circuit 2:
Station 1 (Parking Lot): Sun Gods –> Merkins and Shoulder presses, alternating — start 2x merkins, 4x shoulder presses, 4x merkins, 8x shoulder presses, progressing up
Station 2 (Wall on path): Dips into incline merkins, x15, 4 count each exercise — 10 second break and repeat
Station 3 (Pavilion): Arrow squats: arms up at head, triceps parallel to ground and motion forward bringing hands together, coupled with squats. x15, 4 count, 10 second break and repeat
Station 4 (Path by corner of tennis courts): skip station
Station 5 (Bottom of hill (not way bottom)): LBCx into Merkins — 2 LBC, roll to 2 Merkins for a 4 count — x15, 10 second break and repeat
In pairs: AYG sprint to the tree line

*Original plan for a pullup flipping into a pushup in one dynamic motion did not survive contact with reality; cadence didn't work, YHC didn't execute. Audible was promptly called to split the two exercises, PAX were supportive and rolled with the audible like pros.

Mary:
Long slow flutters x 20, 4 count
Freddy Mercuries x 20, 4 count

COT
– Cauliflower shared the awesome news that he's starting his own business. PAX can look forward to opportunities to support the launch and beyond
– Check Slack for details on change of command at The Wolf
– Run for Malawi is on the horizon! Awesome event for a highly impactful cause. Look out for details
– Pray for and support our brother Harbaugh 1-5 and his family

Final thoughts
– YHC amplified Prancinghorse's post in the slacks a few days ago (not about Die Hard, though that was profound as well):

“Life engenders life. Energy creates energy. It is by spending oneself that one becomes rich.”
Sarah Bernhardt

Whatever you're looking to get out of life, out of your community, you must first put into your life and into your community.

Aye!