7-1-2019
Q: Cat Scratch PAX: Hershel, Dunphy, Legz, Bounty, HC3, Rick James, Johnny5, Double Humpy, Kwon DO, Chaps
11 PAX gathered for a comfortable Monday morning. Warm Ups • From the parking garage, take a jog around the block and come back to the garage and run up to 1st floor, crab walk halfway across, run to the end and wait for everyone in People’s Chair position; run up to 2nd floor and skip while touching each concrete support (web) above across the floor and wait for everyone in People’s Chair position, run up to 3rd floor and Karaoke across to half way and then turn and Karaoke the other half floor and wait for everyone in People’s Chair position. Run down to ground level. • 15 OCs • 15 SSH • 10 Abe Vagoda’s • 15 flutter kicks • 10 Merkins • 15 Imperial Walkers • Bolt 45s (Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Finish off with 15 full squats) in cadence count! • 10 Arm Circles
The Thang – Game Time – Roll, Pick, Exercise 1. PAX Pick a 3×5 index card that has written on it the name of an exercise. 2. Then roll a die numbered 1-12 to determine the number of reps for the exercise associated with the index cards and complete the exercise. For the index cards, rolls from 1-3 are multiplied by 10. Rolls of 4-5 are multiplied by 5 and 6 and 7 are multiplied by 2. Some exercises do not require a roll of the die, such as “Lunge Walk Halfway Up Ramp and Run Back”. 3. Other PAX roll the big 12-sided foam die that has a different exercise with the number of reps on each side (one side has a water break, which equates to Q’s choice, which is roll again). 4. Then roll a traditional die numbered 1-6 to determine the parking garage level they will run up to using the west stairs. 5. After running the stairs, alternate between the index cards and the large die for the exercises. 6. Repeat. After a period of time, we gathered to run down the length of the ground floor and back and then continued with the Thang. After a period of time, we gathered for some Mary. Recover, Recover.
Namorama. COT Great job everyone. An honor to be a part of this fine group of men.