The Iron Throne & Bonepony

The Iron Throne & Bonepony

QIC: @Lace

Date: August 23, 2021

PAX: @VanGogh @Zima @Palin @BAM @Crash @GreenAcres @Woodpecker @MichaelBolton @Airbag @Greenspan @Prospector @Lace @WhomeverElseIMissed

On Monday, 12 PAX cut the humidity with a knife while enjoying some unique tunes from the 90s rock band, Bonepony – including some crowd favorites such as Poor Boy Blues, Feast of Life, and Voodoo Banjo.  Also, wanted to give a shout out to @Crash for helping navigate the picnic bench  / paver task for the Sherwood PTA!

The beatdown was in typical @Lace fashion (you vs. you) and went something like this:

Warm-o-Rama: (a handful of in cadence-based warm-ups) followed by some essential stretching for those of us that realize touching our toes has become as much a chore as doing a few burpees.  And yes, there was a slight timed variance on the Copperhead Squats @Palin.

Dynamic Warm-o-Rama: Quick Mosey to the center courtyard picnic tables for a little Tabata (40 seconds / 10 sec off; x3 sets) including the following:

• Right Leg Step-up
• Dips
• Left Leg Step-up
• Erkins

Mosey continued around the school, integrated some uphill lunges, dodging a few speed bumps, some DB drills and ended at the playground for the Workout.

The Thang: Nothing better than the American Ladder… that is a beatdown countdown in even (10, 8, 6, 4, 2) and odd (9,7,5,3,1) with the following exercise sets, followed by a lap around the track.

• Pullups
• Squats
• LBCs
• Merkins
• American Hammer

There were nothing but shouts for joy at the announcement of the Thang… until the fibers of the latissimus dorsi began to shout a few other things.  This ended with a quick mosey back to the flagpole.

Mary: Whenever you are leaving your mark, that is a nicely darkened, saline-based body outline on the concrete, that is the sign of success for any PAX… and perhaps better that it isn’t a spray-paint outline of your body on the ground.  That said, following the below Mary, the above was indeed present.

• Penguin crunch
• Mutton cruch
• Box cutter (timed in such a despicable manner – including @VanGogh and @Bam pain countdowns)
• Freddy Merc’s

And while breakfast wasn’t provided (Moons-over-my-Hammy), we finished with some dedicated stretches to welcome in the new day.

COT: Prayers for WSFCS as the kiddos get rolling for the new academic year; Prayers for @Boomerang’s sister.

NMM:

• There was just a slight breach of etiquette with the term Copperhead Squat called out by @Palin; however for those that have ever encountered a Copperhead, I would be surprised if 1) they saw it squat and 2) the recoil is a bit more dynamic… that said, if you happen upon a Copperhead, please place it in an opaque bucket with a lid and leave it on @Palin’s doorstep.
• @Bam was surprisingly quiet… or I couldn’t hear him with the Jambox strategically placed close to me… or perhaps my wife is right and I just don’t hear very well.
• Thanks for the keys @Crash and for @Bluto reminding me over the weekend… although he failed to show

Announcements:

• The Shmed… go online and check it out, sign-up, and help a great cause… posted on F3 site and on Slack
• The Iron Throne T-shirt orders are due in 1 week… please go online and order… haven’t met the needed number quite yet.
• 9/11 Stair Climb at Truist… it is more than just remembering, it is about what we stand for…

@Lace Out.