16 PAX showed up for a bucket of fun (PAX – Dunphy, Puffs, Cat Scratch, Double Humpee, Pipeline, Rick James, Johnny Five, Dairy Queen, Frack, Frizzle, Legz, Seabiscuit, Bundy, Saul, Crustache, Pinky)
Well I bought a bunch (14 in fact) of Home Depot buckets for a previous workout, so I better put them to use. So I device a plan to use them with some tunes on the greenway. Then 16 PAX show up. Luckily Frack has one extra Home Depot bucket and a little Lowes bucket. So we have just enough. Thanks Frack!!! If he didn’t have those extras we would have bailed for Sweet Donkey.
First song starts and its a Beatles song (for Dunphy, a.k.a. Rocky Raccoon) so we do burpees as a warm up. Frack started some mumble chatter about not warming up, so I suggested slower burpees until he is warm.
Song ends, everyone grabs a bucket (Frizzle got the baby bucket) and we are off at a moderate pace. We run towards the green way. As we hit the green way we do box squats with our buckets…which is harder for Frizzle with his baby bucket and all. Once assembled we are off again, to the low water bridge. Sadly the speaker I was carrying died at this point. Q fail.
At the bridge we do 25 box (bucket) squats and 50 derkins. Once done each PAX runs to the water to fill their bucket to the bottom line (which represents 10 pounds of water). We hoist the buckets above our heads and take off running/walking. We stop on the other side of the bridge because a Beatles song came on. Burpees to the end of the song.
Before we take off running again we shed our water…preferably onto a close PAX. I hit Frack with mine before I made this announcement. We. then run to the next bridge. Pipeline kept his bucket full for the full run just to get me wet at the next stop. News flash I was already wet. So I view this as a win since he had to carry that extra tens pounds for a 1/3 of a mile. Definitely a Q win.
At this next bridge we do another 25 box (bucket) squats and 25 derkins. Then fill bucket to the second line (20-25 pounds). And we start to make our way back. Lift bucket above head and do 10 jack Webbs. PAX gives a ten count then we do 20 Jack Webbs. 10 count rest. 30 jack Webbs. 10 count rest. Hold bucket above head until the song ends. Then empty bucket onto another PAX. I am now really soaking.
Then a Beatles song came on. Burpees. 6:05 time to run back (Dunphy reminds Q that we have to make it back on time). Yeah, yeah, plenty of time. So we run at a moderate pace with a few ladies we pick up along the green way. After cheering for the ladies, we take a short cut through the Ramada parking lot and make it back by 6:15.
It may have been hot and humid out, but the clean, fresh Roanoke River water kept me cool. And Im not dead yet, so nothing bad could have been in the water.
Happy hump day!