Aiken Legs, and Shoulders too
AO: The Gladiator
When: 05/11/2021
QIC: Stroller (@f3_stroller)
PAX (17): Brownie, Bunyan, Dreamer, Delicious, Speedo, Tar Heel, Cheneral, Tebow, Scratch Off, Wicka Wicka, Vertigo, Raspberry Pi, Shiner, Saint2O, Laces, Scar, Stroller
Preamble:
3 PAX set out for a pre-run. Some of the PAX were hoping there wouldn’t be hills…come on, this is the Gladiator!
Great crowd when we got back. Just before 0530, YHC began the disclaimer.
Warm-O-Rama:
No mosey. In your spot for warmup:
- 25 SSH
- 10 Weedpickers
- 25 Moroccan Nightclubs
- 15 Copperhead Squats
Now we mosey to the top parking lot (Eves Rd.), with 10 burpees at each speed bump. Yes, the crosswalk is a speed bump. 30 total before we arrived at our destination.
The Thang:
Thang 1- Aiken Legs
20 Squats
20 Star Jumps
20 Lunges (10 each leg)
20 Bonnie Blairs (10 each leg)
Q said we would go until we got tired. Turned out to be 3 rounds, although the sequence earns it name right around the first set of Bonnie Blairs.
10-count and then mosey behind the tennis courts over to the pavilion.
Thang 2- Bench Work
Start with 20 derkins, 20 dips…because what else does one do with these benches?
We were slightly ahead of schedule, but then Vertigo requested a rinse and repeat. And so we did.
YHC introduced the Burpee Step-up. It’s what it sounds like. Much fun. 10 total.
2 rounds of 10 derkins and 10 dips, and add 10 BBSUs. After both rounds, 10 more burpee step-ups
Mosey to the backside of the rec center.
Thang 3- Donkey Dans
A 1:3 ratio of Mercans to Donkey Kicks. Start with 1 mercan, then 2, 3, and so on. This gets tough really fast. Lots of groaning here. We made it through round 7 before Q called for a “treat yourself” break with a run around the parking lot. Then came back to the wall and knocked out the last 3 rounds.
Extra long mosey back to the flag.
Thang 4- Mary
We had already smoked our shoulders and legs, so it was appropriate to take 6 full minutes of Mary. Variety of exercises- LBC, BBSU, Dying Cockroach, American Hammer, Mountain Climber, Gas Pumper. Speedo showed out with 20 Hand-release Mercans.
COT:
Quiet crowd today. Praise for a great convergence.
Naked-Man Moleskin:
Always a joy to be back with the men of the Gladiator. Thankful for this group