5-Pack Progression

5-Pack Progression

QIC: Van Gogh

Date: 09/23/2020

PAX: Red Baron, H.O.G., Lambchop (WB), Mutton (WD), Van Gogh (QIC)

Warm-o-rama

• SSH x 20 IC
• Mosey to track

The Thang

• 5-pack progression. Add exercise each round til all 5, then drop first exercises til done.
  • 5 x Burpees, Run a Lap
  • 5 x Burpees,10 x Knee to Ground Lunges (DC), Run a Lap
  • 5 x Burpees,10 x K2G Lunges, 15 x HR Merkins, Run a Lap
  • 5 x Burpees,10 x K2G Lunges, 15 x HRMs, 20 x Sit Down Squats, Run a Lap
  • 5 x Burpees,10 x K2G Lunges, 15 x HRMs, 20 x SDSs, 25 x Leg Up/Elbow to Knee Sit Ups, Run a Lap
  • 10 x K2G Lunges, 15 x HRMs, 20 x SDSs, 25 x Leg Up/Elbow to Knee Sit Ups, Run a Lap
  • 15 x HRMs, 20 x SDSs, 25 x Leg Up/Elbow to Knee Sit Ups, Run a Lap
  • 20 x SDSs, 25 x Leg Up/Elbow to Knee Sit Ups, Run a Lap
  • 25 x Leg Up/Elbow to Knee Sit Ups, Run a Lap
• Each lap pick up six

Mary

• Mutton Crunch x 12 IC (L/R)
• American Hammers x 25 IC

CoT

• Prayers for safe travel for H.O.G.s second mom, she is headed to Ohio to visit his nephew.
• Prayers for marriages, divorce rate is 32% higher during COVID.
• Prayers that Muttons shoulder continue to heal,
• Prayers for K&W and employees, they’ve done a lot for the community.
• YHC took us out lifting up prayer requests and giving thanks.

NMM

• This was a workout designed to be simple, yet sneaky tough.
• 9 laps, (2.5+ miles total with mosey to track), and 5 rounds of every exercise for 25 burpees, 50 DC lunges, 75 HR Merkins, 100 Squats, and 125 abs total.
• The idea with Knee to Ground Lunges, HR Merkins, Sit down Squats, Elbow to Knee sit ups was to force the full range of motion. The PAX will agree that the extra little bit made each exercise a lot more effective (the situps especially). Point was also made not to race and stick together, which further kept form in check.
• Red Baron was on fire, sprinting off on the later laps especially.
• Lambchop expressed his joy of running multiple times.
• Mutton hung in there on the burpees and HR Merkins with the shoulder healing, safety first, men!
• HOG and I enjoyed some good conversation on the runs and he expressed his gratitude that I was (not) kind and considerate for his upcoming IPC attempt tomorrow!
• A small but hard working group made for a great morning, we enjoyed the weather and the fellowship thoroughly.
• Red Baron and I commented how even on days when we sleep in to catch up on sleep, we’re really better off just posting tired, because starting the day off without F3 just isn’t the same. All three F’s make for the best start to the day!
• Per the Nantan’s orders, Slack is back, and here to stay this time. It doesn’t replace the website, backblasts are still needed. It is simply a private chat tool that provides a platform for PAX stay more well connected and find information more readily. The website and twitter will remain vital tools for publicly available information. About 50 guys on it currently with lots of discussion; Including Twitterless Lambchop – he likes it the most. Waiting on more Redwoods to log back in, Goofy and Resistor are back, and Mutton requested YHC help him get back on this morning.
• You were missed, Razzie, the keys were lost in the dark parking lot that YHC still can’t believe they didn’t add a light to after all of the recent construction!

Thank you for the opportunity to lead. Until next time,
VG