Unbeknownst to the PAX of the North, they came together this morning at Duck & Weave for a Kenny Rogers inspired workout.

Warmarama (which was kept short and sweet so we could get to the thang…..)

SSH – 20
Arm Circles – 10 forward & 10 reverse
10 Willie Mays Hays
SSH – 20

The Thang

A 6 station workout awaited our Gamblers this morning. Following the completion of each station, PAX were to take a random card from the stack of playing cards at that station.

Station 1 (Whole Foods Parking Lot) –
15 Battle Rope Slams (both arms together)
10 Alternating Battle Rope Slams
10 Fox Holes (2 WWII followed by 1 Merkin = 1 Fox Hole)

Station 2 (AO Flag Post) –
10 Around The Worlds (25 pound plate moving around the PAX head) 10 around the the right, 10 around to the left
10 Squat Thrusts using same plate as above

Station 3 (1/2 way up between ground floor and next level) –
15 Heavy Bag Squats (standard punching bag available for use, type of carry was up to PAX discretion)
20 Single Leg Homer to Marge (10 each leg)

Station 4 (start of 2nd Level) –
10 Clock Lunges (right leg lunge to 12 o’clock, right leg lunge towards 1 o’clock, right leg lunge to 3 o’clock, right leg lunge to 6 o’clock, left leg lunge to 6 o’clock, left leg lunge to 9 o’clock, left legt lunge to 11 o’clock, left leg lunge to 12 o’clock = 1)
7 Wide Grip Merkins & 7 Narrow Grip Merkins

Station 5 (start of 3rd Level) –
15 Squat Slams using 10 lb medicine ball
15-30 seconds of Balls to the Wall (handstand facing wall, feet on the wall is encouraged)

Station 6 (top of parking deck) –
Crawl Bear down 5 parking spaces
Bear Crawl back up 5 parking spaces

The stairway could be utilized to return to the ground floor after completing Station 6

PAX continued the circuit course until the final buzzer (whistle) sounded.

PAX returned to our AO circle where we planked it out to sort our playing cards into the best 5 card Poker hand. In the end, Milton’s full house (Aces over 5s) bested Nickleback’s full boat (2s and 4s)

COT
We have temporarily named the Whole Foods parking lot as our AO for #the_skunk until we can lock down a more definitive location. Some leads didn’t pan out yet some promising ones are still being worked on.
Boufay joined us for our COT as he finished up his training run (9 more days until his big 26.2 mile adventure around the D.C. area)