The Hills Were Alive at Possum Trot – 19 Strong PAX
Warm Up: Ran one loop around tennis courts circling up in parking lot for 20 SSH, 10 Cotton-Pickers, 10 Windmills, 10 Hillbillies, 10 Imperial Walkers, Good Mornings and 10 Arm Cicles (front & back)
The Workout: PAX partnered up (size did not matter); one PAX grabbed a medium to large rock and made one line across the parking lot. One partner began bear crawling to midway of parking lot pushing the rock while other partner skipped. Changed roles at midpoint of parking lot and proceeded to the hill. At the bottom of the hill, Dauber instructed PAX to send one partner up the hill – bear crawling. Once they reached the top of the hill, each PAX performed a 7 count of either Derkins, Erkins or Dips on the guardrail OYO. After completion, PAX carefully headed down the hill taking the rock over from their partner. While one member was bear crawling, the other partner performed a rock exercise; each rock exercise consisted of 8-12 reps. The exercise was called out by one PAX rotating up and down the line. PAX were very creative calling out curls, squats, O/H presses, chest presses, squat presses…ONE caveat, the rock could never touch the ground unless it was a part of the called exercise or Dauber called Recover/Rest. If rock touched the ground, PAX performed 5 burpees. Additional exercises were added with the rock from the six including, presses, WWIIs, Homer to Marge, etc. Dauber called an audible and had each PAX run one lap around the tennis court while their partner continued with rock exercises. Once one lap was completed, PAX swapped roles. PAX helped bring in the six and began some core exercises started with planks, shoulder taps, merkins, diamond merkins, etc. PAX returned rocks and met up in the tennis courts. B2Wall and Al Gores until all PAX lined up for an impromptu monkey hoppers/grabbers. More running ensued using the tennis courts and finished with alligator merkins to the end of the first court. PAX and Q spent.
Mary: Each PAX called out a 10-rep core exercise that began with box-cutters and end with burpees OYO. At least 8 exercises were performed before running out of time.
Announcements: CSAUP Greenville – Car pool if able
Prayer: Double D spoke from the heart. Strong message. We hear about “thoughts and prayers”; if you look at some cable TV or social media posts, these powerful words are often dismissed. Thay’s pure bunk. These are very powerful words. When they are spoken, they have powerful meaning and greatly help that person. Double D asked for prayers for a child who suffered a terrible accident; prayers of thanks/praise for a successful surgery; H1N1 recovery; final thoughts – loneliness is a killer, F3 brings men together…keep your eyes open for those who need F3.
PAX did great today! Super job with the hill and rock exercises!
PAX included: LED, Breech, 8-Bit? (2.0), Double-D, Farva, Vespa, Deadbolt, Gump, Mookie, Midget 4 Life, Stovepipe, R-22, 187, Nemo, Noah’s Ark, Butterfingers, FedEx, The Natural and your Q – Dauber (19 strong)
