More Speed and Steel…

August 2, 2017

WHEN: 08/02/2017
QIC: Bushwood
PAX: 2-ply, Amphibious, Assisi, Alfie, Brick, Bushwood, Cake, Chubbs, Shovel, Teo, Tuco, Screech, Soybean, Tater Tot, Two Face, Zumba, The Penguin, Riggs, Juco, Nothing Sexy, The Snowman, Ham Hock

Warm up: In honor of our visitor from Roanoke, Cake, YHC felt is appropriate to honor our
brother Dunphy with a traditional warm up lap with ‘hands up’. I soon found out that Dunphy
does not use this exercise at his Roanoke AO but was assured by Cake that he will be reminded
of his old tricks the next time Cake Q’s. The remainder of warm up included our typical SSH,
Arm circles, windmills, WMH, burpees, ……

Thang: Before leaving the warm-up area the PAX worked on their merkin form and completed a 1 to 10
and back down hand release merkin pyramid. There were no cheaters in this group!
Continuing Sweat’s theme of speed and steel that was established last week, 22 PAX head to
steel pile to grab a piece and return to the bottom of the big hill at the base of parking lot.

First Exercise: sprint up the hill and back (no steel) with a goal of completing in 30 seconds. Only our
most fleet of footed PAX (Assisi, Juco, Tuco and did I see Riggs running up front? maybe?)
accomplished this first time hack. On return, the fastest PAX were rewarded with finishing first
by grabbing the heaviest piece of steel and doing 30 overhead shoulder presses. Pays to be a
winner! We repeated this 10 times with 2 backward runs mixed in for the fun of it, each time the
fastest PAX got saddled with the heaviest weight. Exercises included curls, rows, triceps
extension, WWII’s, overhead presses x 30.

With time running short, we paired up with each PAX grabbing steel of choice for the partner
chase. Partner 1 takes off running with weight, partner 2 performs 6 burpees and sprints to
catch number 1, partner 1 6 burpees as partner 2 runs with weight. Repeato around the church
back to the steel pile to deposit weights. Hopefully, we all got a little faster, stronger and better
today! Solid push from the group!

It is an honor to lead this group and it is impressive to continue to watch each other push
themselves outside of their comfort zone.

COT