Fast on Race Day

AO: Gladiator

When: 08/15/2023

QIC: Scratch-Off

PAX (17): Chanel, Cheneral, Cousin Eddie, Darkside, defcon2, DREAMER, Hitchcock, Judy, Macbeth, Mater, Scratch-Off, Slider, Spandex, WhiteWater, Brownie, Butter Knife, Huey,

Preamble:

Hi Folks, it’s Scratch-off. This morning, we conducted Part 1 of Gladiator’s Dream-Off Week.

I know what you’re thinking. Dream-Off Week? What’s that? Great question, Billy. It’s a special week where the planets align, all our work with essential oils pays off, and the Gladiator PAX get to experience a Scratch-off Q and Dreamer Q in one week.

The goal of this workout was to get a little competitive, test our anaerobic threshold, and maybe have some fun.

At one point, Cheneral almost passed out and vomited, but the quote of the morning came from DC: “Please God, switch up the exercises.”

Warm-O-Rama:

Warm-up
Mosey around the field
SSH, Abe Vigoda, Imperial Walkers, Michael Phelps, Monkey Arms, Copper Head Squats

Preset/Extended Warm-up
On the line
Toy soldiers, knee huggers, mantis, flamingos, high knees, butt-kickers, high skips

The Thang:

Split into sort of equally matched teams. A lot of time went into the selection of teams: we counted off by 2s.

Catch-up relays.
The teams start from either end of the [50 yards or 18 yards]. The first person does 3 burpees, and sprints [or bear crawls] to the other end and slaps hands with whoever is going second. The second person then does 3 burpees and sprints to the other end, slapping hands with whoever goes 3rd. Keep it going until one of the teams is caught. Or…you’re trying to Catch-Up with the other team. Hence, Catch-Up Relays.

  • X by 50 Yard Run
  • Exercises below after one of the teams has been caught
  • X by 18 Yard Bear Crawl
  • Exercises below after one of the teams has been caught
  • Switch the teams around
  • X by 50 Yard Run
  • Exercises below after one of the teams has been caught
  • X by 18 Yard Bear Crawl
  • Exercises below after one of the teams has been caught
After one of the teams is caught
  • line up on the line for 20 reps each of:
    • Winning Team:
      • Squats
      • Lunges (single count)
      • Merkins
    • Losing team
      • Jump Squats
      • Bonnie Blairs (single Count)
      • Diamonds

COT:

Prayer requests:

  • Mater: Left Eye
  • Hitchcock: Job change

Announcements:

  • IPC Challenge coming up. Plan your travel for Tuesdays in September. Or…take the challenge head-on. Your choice. Also, block off your Sunday afternoons to hear Alpo spend 2 hours explaining a 45-minute workout.
  • Apparently, there’s something hard coming up this weekend. Phrasing.

Naked-Man Moleskin:

I hope y’all enjoyed this morning. That’s a spin on something we do in the pool, swimming 25 yards at a time instead of running or bear crawling.

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