ISBB6Oct2018
QIC: SGT Schultz
Date: 6 October 2018
PAX: Roosevelt, Schneider, SGT Schultz, Ziggy Stardust
Q: SGT Schultz
Date: 6 October 2018
The PAX: Roosevelt, Schneider, SGT Schultz, Ziggy Stardust
4 PAX met on a foggy Saturday morning at Wiley Middle School for a wholesome beatdown at The Mothership.
WARMARAMA: SSHs, ISHs, Arm Swirly Things, Seal Claps, Whirlys, Abe Vigodas, Standing Hamstring Stretches, Thurman Munson stretch
THE THANG:
Pain Station # 1: Mosey to the foot of the steep hill/street known as The Intimidator for a DORA, with the running partner running up to the hill to the first Stop Sign and back to relieve their buddy:
- 100 Hand Release Merkins
- 200 Monkey Humpers
- 200 Heels to Heaven (single count)
Pain Station # 2: Mosey from The Intimidator to the inside of the north side of the track, where YHC had prepositioned sandbags each filled with 2 E-Tool scoops of sand and a line of 7 cones positioned 15 meters apart from each other. Each PAX grabbed a sandbag in each hand and moved across the track. Starting at the first cone, each PAX did 10 reps of the exercise with sandbags at each cone, then lunge-walked with sandbags in each hand to the next cone to do 10 reps, etc., etc.
- Cone # 1: Shoulder presses
- Cone # 2: Skull Crushers
- Cone # 3: Upright rows
- Cone # 4: Lateral raises
- Cone # 5: Squats
- Cone # 6: Curls
- Cone # 7: Cabbage Patch
After the seventh cone, mosey back to the first cone to REPEATO.
After each PAX performed 4 sets of the sandbag routine, mosey to Pain Station # 3:
Pain Station # 3: Mosey up the hill to the pull-up bars
- Set 1: While Partner # 1 wall sits while performing Jack Reachers, Partner # 2 performs 10 reps of hanging knee raises
- Set 2: Repeato
- Set 3: Partner assisted pullups to failure
- Set 4: Partner assisted pullups to failure
Return to the Parking Lot for Mary
MARY: Democratic Style, with each PAX calling out an exercise: Metronomes, American Hammers, Penguin Crunches, Freddy Mercuries, and Elbow Plank to 0800
FINIS!!
COT: YHC prayed us out.
