With 60 degree temperatures in the Northern Province, the Pax came out in full force with a perfect dozen showing up with the discipline to start the week off in the gloom. YHC sported a basketball that needed air and Team Jordans shoes with outdated Nike Air technology from 2005. Looking as baller as we could possibly get we started to mozy down to the parking circle.
Warm-up
YHC surprised the Pax with a bluetooth speaker announcing the news that the 2019 March Madness Tournament had an official theme song which seemed appropriate to play as the national championship game was mere hours away. So with the tune, “One Shot” playin the Pax rocked out the following (I recommend listening while you complete this BB reading of course):
- SSH (20x)
- Imperial Walkers (10x)
- Seal Clappers (10x)
- Arm Circles-front (10x)
- Arm Circles-back (10x)
- Overhead Claps (10x)
- Slow Squats (10x)
The Thang
Ballin Bear Crawling
The Pax stayed in circle formation in the grass of the parking circle for the Bear Crawl Ring of Fire with a basketball twist. One pax member would dribble the ball around the circle while the remaining pax members would bear crawl in a circle until YHC called out a merkin exercise. Bottom line is that everyone dribbled once around the circle and completed a total of 55 merkins. It was great and time to mosey so we completed an Indian Run to the park.
Circle of Pain & Pushup Stations
The Pax arrived at the picnic tables to discover 6 coupons and one pax took each for the following exercises:
- Snek weight: squats
- Kettlebell: tricep extensions
- GoRuck plate: curls
- Medicine ball: russian hammers
- Kettlebell 2: tricep extensions
- Sandbag: squats
The remaining pax members each completed 12 pushups (modifying as needed). Once they completed their pullups they held a plank position behind one of the 6 coupon stations . Once all the stations had a Pax member waiting we flapjacked until all 6 rounds were completed.
Mary
It was time for Mary and more basdketball skills challenges. The Pax would circle around one member completing a core exercises until the solo pax member standing in the middle of the circle completed 20 “figure 8s” with the basketball. Here were the ab exercises:
- LBCs
- 6 inch leg hold
- Freddie Mercuries
- Box Cutters
- T-Bones
- Modified Suzanne Summers
- Homer to Marge
- WWIIs
- Plank hold
- Chilcutts
- Mtn Climbers
Indian run back to the flag at the top of the hill.
COT/Trivia
Pax completed what they thought was a typical COT with name-o-rama, announcements, and prayers. But then out of seemingly nowhere YHC asked the Pax who won the 93 NCAA National Championship. Buffay scoffed and said UNC! Now who was the starting 5! YHC then inquired, who indeed was the starting 5 which Buffay vividly recalled on the spot. YHC planned this trivia question and told the Pax to hold a plank. YHC ran to the car and returned with a commemorative decorated UNC soda can from the 1993 team. This gift was given was donated from the generous F3 Churham member, Fish & Chips who is in the process of moving and unable to be there in person, but he approved of the presentation.
Praise and prayers for Mater’s family being healthy and unharmed after a car accident last week, prayers for Amelia’s son and his tooth/crown, and prayers for Fish’s move.
Honor to lead as always. Until next time-aye!