Get Your O-Face On!
Pax: 187, 3rd Cousin, Axe, Bernie, Chips, Cowboy, Da Bizness, Dawg Pound, Emeril, Foghorn, M4L, Nemo, Pablo, Rainmaker, Snap, Slide Rule
Beautiful morning temps as YHC started his extra credit from the house. On the way, I saw several Pax getting some EC as well as they were returning to the AO. Got to the parking lot with a couple of minutes to spare. 16 Pax were off to feel the Bern.
FNGs: Nil
Warm Up:
Moseyed on over to the parking lot by the front entrance of the library.
- SSH x 15 IC
- Good Mornings x 10 IC
- Hillbillies x 12 IC
- Merkins x 10
- Squats x 10
After a brief warm-up, YHC broke the Pax into groups of 3. I joined a group to make 4.
The Workout:
Within each group of 3, one Pax lined up in a parking space while another lined up in a parking space directly across on the opposite side. The 3rd Pax had to travel from one side to the other via the called exercise as the Pax on each end did a different exercise. Once you got to one end, you switched with the Pax and did that exercise while they traveled to the other side. This was AMRAP-style for 7 minutes for each round. A lot of moaning after we were a minute into the first round, and I announced that we were going for 7 minutes!
- Round 1 (7 minutes)
- Side 1: T-Rex Merkins –> similar to military push-ups but hands were further down by your lower rib cage; feet against curb. Pax modified for difficulty
- Travel: Bear Crawl
- Side 2: Modified Man Makers –> Burpee with a shoulder tap on each side after the merkin, then stand up and do an additional squat.
- Round 2 (7 minutes)
- Side 1: Mountain Climber Crossovers –> knee to opposite elbow
- Travel: Duck Walk
- Side 2: Frog Situps –> WW2 with bottom of feet touching each other
- Round 3 (7 minutes)
- Side 1: Plank
- Travel: Crab Walk
- Side 2: Suicide Squat Jumps –> alternating jump lunge and then a squat
After these three rounds, we moseyed on over to the steps at the library for the next round. We stayed in our groups of 3 for this one as well. For this round, the reps for exercise #1 served as the timer; so you switched to the next exercise in line one the Pax in your group doing exercise #1 finished.
- Round 4 (2 sets)
- Exercise 1: Step off from 2nd step into a squat jump (Timer: 10 times and then change exercise).
- Exercise 2: Low slow flutter
- Exercise 3: Inch worm
After round 4, we circled up in the grass for a finisher. This was announced as a 5-minute glutes/hips finisher, but the jokes kept coming. So we have a name for it below. 5 minutes straight (no stopping).
O-Face Finis(her)
- 30-sec donkey-hydrant with leg #1 (donkey kick/fire hydrant combo)
- 30-sec donkey-hydrant with leg #2
- 1-min hip thrusts (picture sitting back on your feet and sitting up to your knees – squeeze the cheeks. Pablo kept looking for something to hold on to in front of him here
- 1-min Homer-2-Marge
- 30-sec 1-legged hip thrust with leg #1 (almost like a single-leg Homer-2-Marge, but instead you are holding yourself up with your arms and letting your planted leg do the work) – Emeril kept begging me to look in his eyes on this one.
- 30-sec 1-legged hip thrust with leg #2
- 30-sec lunge with kickback (lunge with leg #1 with a straight-leg kickback with leg #2)
- 30-sec lunge with kickback (lunge with leg #2 with a straight-leg kickback with leg #1)
Wrapped this up and moseyed back to start for 1 quick Mary exercise and COT.
Mary:
Quick 25 LBCs since we had a little time left.
Announcements: This month’s charity is Holly Springs Food Pantry. Slide Rule going for a half marathon and distance PR with doing 15 miles on the ATT this Saturday.
T-Claps (Recognition): Slide Rule has gotten a bunch of PRs for a lot of distances in the last couple of weeks (1-mile, 5k, 10k). Kudos to all the slappin da bass you’ve been doing to get faster.
Prayer:
Prayers up for Crab Legs, Shredder, Pilgrim’s dad, and the Morrisville police officer who passed.
Honored to lead this morning.
-Bernie
