9-30-2019
Q: Cat Scratch PAX: Pipeline, The Dairy Queen, Johnny 5, Bundy, Legz, HC3, Cat Scratch
7 PAX gathered to start the week off right, as in getting out of bed and exercsing.
Warm Ups • Meet in the parking garage, run up to 1st floor, skip while touching each concrete support (web) above across the floor, run up to 2nd floor and Karaoke across to half way and then turn and Karaoke the other half. People’s Chair and each PAX performs a 10 count. Run up to the third floor and bear crawl the first half of the ramp and then crab walk the second half. Run up to the 4th floor and run backwards across the deck. Run up to the 5th floor and lunge walk half way, run backwards the second half. Run up to the 6th floor and run across the deck and then down to ground level. • 10 SSH • 10 Abe Vagoda’s (After advising Legz that his SSH cadence last week was Abe Vagoda style!) • 10 Willie Mays Hayes • 10 Imperial Walkers • 10 slow count Merkins • 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 LBCs The
Thang – 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 4-7 are multiplied by 5 and 8-10 is 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 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 today was run up and down the ramp).
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 for a People’s Chair, and held it while each PAX counted to five. We then performed Mary. It was during Mary that Pipeline decided to intentionally call out the incorrect count and being overall disruptive, which required an immediate halt to the exercise with everyone performing 5 burpees due to the foolishness. We continued with Mary without any further disruptions. Recover, Recover. Namorama. COT Prayers go out to DQ and his wife along with Bundy’s son, who is in need of guidance (aren’t we all!). It was pure joy spending time with all!
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 for a People’s Chair, and held it while each PAX counted to five. We then performed Mary. It was during Mary that Pipeline decided to intentionally call out the incorrect count and being overall disruptive, which required an immediate halt to the exercise with everyone performing 5 burpees due to the foolishness. We continued with Mary without any further disruptions. Recover, Recover.
Namorama. COT
Prayers go out to DQ and his wife along with Bundy’s son, who is in need of guidance (aren’t we all!).
It was pure joy spending time with all!