GNIP GNOP at BNW

GNIP GNOP at BNW

QIC: SGT Schultz

Date: 29 August 2018

PAX: BAM, Boomerang, Burns, Closer, Cobra, Interference, The Singing Cowboy, SGT Schultz, TPS, Wynonna

QIC:  SGT Schultz

Date:  August 29, 2018

THE PAX:  BAM, Boomerang, Burns, Closer, Cobra, Interference, The Singing Cowboy, SGT Schultz, TPS, Wynonna

10 PAX appeared on a humid August morning at Reagan High School for another installment of Bells n Whistles, involving the usual hoisting of kettlebells in various ways juxtaposed (big word — check out the big brain on Brad!) with sprints, resulting in a vicious beatdown.

WARMARAMA:   A typical assortment of SSHs, Hillbillies, Arm Swirly Things, Seal Claps, Whirly’s (still has the clap), Abe Vigodas and Peter Parkers to get the PAX limber and moving.

THE THANG:  The PAX counted off by twos, thus dividing us into 2 groups.  (Somebody went to the wrong group, as YHC noticed early on in the workout that there was one group of 6 and the other only had 4 PAX.   But no matter!)

The AO consisted of two lines, each marked with cones and lights,  approximately 50 yards apart in the parking lot of Reagan High School.   On one end was a Weinke listing Leg, Ab and Core exercises, while on the other end was a Weinke listing Arm, Shoulder and Chest exercises.  YHC brought additional kettle bells and dumbbells (including Cobra’s favorite 18lb Pink Kettlebell) and prepositioned them on both ends for use as desired.

With kettle bells in hand, one group started on one end, while the second group started at the other. Using a Tabata timer, each group performed the first listed exercise on their end for 30 seconds.  When the 30 seconds were up, each group had 20 seconds to sprint (leaving their kettlebells on the ground) to the opposite end.  The PAX had the remainder of the 20 seconds to rest and catch their breath before picking up a kettlebell or dumbbell to perform the first listed exercise on the Weinke for the 30 seconds Tabata.  Repeato until 0615, working through the lists and sprinting back and forth, with the 2 groups crossing in transit — kind of like the GNIP GNOP game that us 40-50ish PAX might remember from our childhood.

Leg, Ab and Core Exercise List

• Goblet Squats
• Lunges (R)
• Lunges (L)
• Monkey Humpers
• Turkish Get-Ups
• Kettlebell Sit-Ups
• Steph Curries
• Russian Twists
• Deadlifts
• Hip Halos
• Ab Side Raise (L)
• Ab Side Raise (R)

Arm, Shoulder and Chest Exercise List 

• Curls
• Skull Crushers
• Upright Rows
• Single Arm Shoulder Press (L)
• Single Arm Shoulder Press (R)
• Kettlebell Swings
• Shoulder Halos
• Single Arm Row (L)
• Single Arm Row (R)
• Front Raises
• Bent Over Rows
• Kettle Bell Diamond Merkins

Over the course of the workout, the PAX completed both lists once and were well through the lists a second time around when 0615 arrived.   In so doing, the PAX sprinted 50 yards approximately 45 times (I’m too lazy to count the exact number), for a decent distance.

YHC dispensed with MARY, as I felt there was a sufficient abdominal workout achieved during THE THANG itself.  The Q gets to make the rules!

NMM/COT:

• Prayers for The Singing Cowboy’s mother in law, Shirley Overfield, who fell and broke her hip in 3 places
• Praises for Boomerang’s brother, who was released from the hospital following a heart attack
• Prayers for our brother Proehl, who has suffered a relapse with his addiction
• Prayers for 10 year old Jack Barry, who is fighting bone cancer
• Prayers for the Lord to spread his grace and love among the students at Reagan High School and throughout our schools.
• Prayers for Teachers, Bus Drivers, Custodians and Administrators and everyone else who make our schools go and who have such a tremendous responsibility
• BOOMERANG took us out with a very heartfelt prayer for intercession, grace and mercy

It was an honor, privilege and pleasure to lead this morning.  Thanks for the trust and the keys to the family car, Cobra!

PLAYLIST:  The playlist consisted of various songs from the 1980s, none of which were by Rush.

• I Can’t Drive 55 — Sammy Hagar
• I Hate Myself for Loving You — Joan Jett and the Blackhearts
• Twilight Zone — Golden Earrning
• Jammin’ Me — Tom Petty and the Heartbreakers
• You’ve Got Another Thing Coming — Judas Priest
• Superman — R.E.M.
• One Hit to the Body — The Rolling Stones
• Looks That Kill — Motley Crue
• Photograph — Def Leppard
• You Shook Me All Night Long — AC/DC
• Money For Nothing — Dire Straits
• Used to Love Her — Guns N’ Roses