Power Ballad Monday
AO: The Wreck
When: 10/28/2024
QIC: aflac
PAX (20): Bear, Blackout, Blue, Bobber, Catheter, Choo Choo, Dangle, Matt Shields-Norm, Meltdown, Missionary, Moonshine, rip, Scurvy, Skyline, Sleeper, Squatty, Squeegee, Tubbs, Ruth
Preamble:
Q always loves a good coupon workout that can stress the cardiovascular system as well. No better way to do that than some old-fashioned farmer carries up a decent hill, with a pattern of increasing exercises at the top & bottom.
Warm-O-Rama:
Leisurely walk with coupons to the playground for the following warm-ups:
- Abe Vigodas
- Hillbillys
- Slow Squats
The Thang:
Q first directed all PAX to select a partner (one partner would fetch an additional coupon from the nearby drainage ditch), then issued the following BD instructions:
- Partner 1 farmer-carry coupons up the sidewalk to the crosswalk, then perform the exercise listed on a sheet of paper taped to the sign.
- Partner 2 would perform alternating exercises posted on a sheet of paper at the shelter while waiting for their partner to return.
- Switch roles, so each partner has an opportunity to perform exercise at the top and bottom.
- Rinse/repeat, going through the list of exercises posted at each end.
Exercises were posted as follows:
- Top
- 10 KB Swings
- 10 Rows
- 15 KB Swings
- 15 Rows
- 20 KB Swings
- 20 Rows
- 25 KB Swings
- 25 Rows
- Bottom
- 10 Swing Rows (inverted) / 20 Shrugs
- 10 Skull Crushers / 10 Chest Press (both on lying picnic table)
- 10 Thrusters / 10 Split Squats (each leg)
- 5 Pull Ups / 20 Bicep Curls
- 10 RDL’s / 20 Rows
- 10 Big Boy Sit-ups / 20 J-Lo’s (2-count)
- 10 Squats / 10 Step-Ups (each leg, with coupon)
- 20 Calf-Raise / 20 Tibialis Raise (both against wall)
With T-5 on the clock, Q directed PAX to return coupon and perform the following before heading back to the flag:
- 25 KB Swings
- 25 Rows
A quick round of American Hammers before time was called.
COT:
- Prayers for Doogie’s daughter who is facing a procedure this week.