Throwback 5 – Day 4 – Disney

Throwback 5 appears to be working just as planned.  End the decade and start a new one with 5 convergences at the “Original 5” Southwake AOs.  Today was Disney’s turn.  YHC turned to Kid Cracker to co-Q with me as we were the Site’s initial Qs.  I always loved Q-ing with Kid Cracker as there would be diversity in the body parts worked and lots of good mumblechatter.

It was a cloudy, 37 degree Thursday morning as YHC approached a gathering crowd in the Middle Creek Park parking lot.  The glows of at least one (Redenbacher) Pax member finishing EC could be seen.  The original Southwake Shovel Flag was planted, fists were bumped and Kid Cracker got us going!

FNGs: None
Warm Up: Short fellowship jog (0.33 miles) around the dark soccer field – we continued this mosey to the small parking lot adjacent to the baseball field house – where we circled up

• SSH x 20 I.C.
• Good Morning x 20 I.C.
• Downward Dog (left and right rocking)
• Runners pose stretching (Left and Right)
• Pigeon pose stretching (Left and Right)
• on your feet to mosey to the High School student parking lot – Pax instructed to partner up on the run

The Workout:

Round 1:  Kid Cracker

• Partner1 partner carry Partner2 the long distance up the hill in the parking lot.  Resting or alternating as needed
• Disclaimer was issued by Kid Cracker “if you have back problems, knee problems or are on your (menstrual) cycle – you can lunge walk”  Classic 🙂
• Alternative to partner carry was lunge walk half way then catch up on the run
• At top of hill series of exercises were done (too gassed to remember)
• Mosey back to bottom of the hill
• Rince and repeat with alternating pax member
• Fellowship run back to the park toward the Abyss (7 flights of stairs)

Round 2:  Deadbolt

• Keep your partner – half the partners would go to bottom of the stair (but stay with your partners) and half stay up top
• DORA with runners going up/down the stairs.  The DORA was
  • 100 Merkin
  • 200 LBC
  • 300 Squats
  • Ab exercises until the 6 gets up
• Clockwise and Counterclockwise Indian runs (50-50 split) from the Abyss to the concrete area at the bottom on the half pipe
• Jailbreak to Flag for Mary

Mary:  Alternating Abs by your Co-Qs

• American Hammers x 20
• Exaggerated Low Slow Flutter x 20
• Freddy Merc x 20
• Wide Grip Merkins x 20
• Heels to Heaven x 20
• Good Morning stretches
• Michaels Phelps to close

Announcements:

• Final Throwback 5 tomorrow- Cletus – it will be special
• Carpex – Southwake Q Swap next 2 weeks
• Dawgpound assisting Eagle Scout with fund raising opportunity and support – details on Slack

T-Claps (Recognition):

Prayer:

• Wallaby, Crablegs, US Military Forces, some I may have forgot
• DB Took us out in a ball of man