Forks and more

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Prince Harry, Noodle, Hightower, Bone

WARM UP: 10 x SSH, 10 x IW, 10 x LBAC front and rear, 10 x Merkin, then…

The Salad Fork

Saw this on the backblast list from some of our brothers in Churham (H/T Grunge)! It looked like fun, so we jumped in:

  • PAX line up on football field sideline. Hit 5 x Burpees.
  • Run forward to opposite sideline. Hit 5 x Merkins.
  • Plank walk 3 yds to the right. Hit 5 x more Merkins.
  • Bernie (Backwards) Run back to the original sideline. Hit 5 x Burpees.
  • Run forward 30 yards. Hit 5 x Merkins.
  • Plank walk 3 yds to the right. Hit 5 x more Merkins.
  • Bernie Run back to the original sideline. Hit 5 x Burpees.
  • Run forward 30 yards. Hit 5 x Merkins.
  • Plank walk 3 yds to the right. Hit 5 x more Merkins.
  • Bernie Run back to the original sideline. Hit 5 x Burpees.

Named the Fork because in executing the exercise, PAX trace a downward pointed 3 prong fork, hitting 5 Burpees at the bottom of each tine, and 5 Merkins at each intersection at the top. Good tines!!

Much gratitude to Bone for recovering YHC’s cheat notes on the field, which jumped out of my pocket, likely during one of the burpee repeats. How he saw them in the gloom is still a mystery.

MAIN EVENT

Ricky Bobby carrying a handy sandbag (trail PAX run to front with sandbag, pass it back to trail PAX and repeato) to SW parking lot.

PT Stop #1

  • 10 x Burpees
  • 20 x Merkins
  • 30 x WWIIs
  • 40 x BW Squats
  • 50 x SSH
  • 40 x Mountain Climbers
  • 30 x Alt Reverse Lunges
  • 20 x Plank Jacks
  • 10 x Dry Docks

All exercises executed SC.

Then Ricky Bobby with sandbag to the flagpole arena for…

PT Stop #2

  • 10 x Burpees
  • 20 x Merkins
  • 30 x WWIIs
  • 40 x BW Squats
  • 50 x SSH
  • 40 x Mountain Climbers
  • 30 x Alt Reverse Lunges
  • 20 x Plank Jacks
  • 10 x Dry Docks

All exercises executed SC. Some mumblechatter (Bone) erupted when YHC needed assistance with remembering the exercises on the back side of the pyramid, but it was quickly tamped down once the PAX got to work again.

  • Ricky Bobby Run around school to basketball court.

PT Stop #3, time is getting short, so…

  • 5 x Burpees
  • 10 x Merkins
  • 15 x WWIIs
  • 20 x BW Squats
  • 25 x SSH
  • 20 xMountain Climbers
  • 15 xAlt Reverse Lunges
  • 10 x Plank Jacks
  • 5 x Dry Docks

All exercises, again, executed SC.

  • Rick Bobby run back to start – the stadium!

Move immediately to the dessert, or rather, oyster fork (just two tines)

  • PAX line up on football field sideline. Hit 5 x Burpees.
  • Run forward to opposite sideline. Hit 5 x Merkins.
  • Plank walk 3 yds to the right. Hit 5 x more Merkins.
  • Bernie (Backwards) Run back to the original sideline. Hit 5 x Burpees.
  • Run forward 30 yards. Hit 5 x Merkins.
  • Plank walk 3 yds to the right. Hit 5 x more Merkins.
  • Bernie Run back to the original sideline. Hit 5 x Burpees.

Nicely done! Feeling the recovery wash over. Time to circle up for…

Mary!! Around the horn!

  • MP: The Flutter Kick x 15
  • Lucius: LBC x 15
  • Noodle: Leg lifts x 15 (5 x center, 5 x left, 5 x right)
  • HT: 10 x American Twists
  • PH: 10 x Shoulder Taps
  • Bone: 10 x Freddie Mercury

0615. Time called. Fin. Awesome morning!

COT: YHC is reading Leaders Eat Last by Simon Sinek, and in the book, he talks about the juices that keep us going. Endorphins and Dopamine and Serotonin and Oxytocin. Each have an important part in our physiology and how we feel throughout the day. take advantage of the feelings you receive when you give to others. That’s when oxytoocin and serotonin are streamed into your blood. That’s why it feels so good to give. Be a giver. Go out and make the world a better place for others — you’ll feel it if you do.

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