Get up again

AO: Badapple

When: 2024-07-29

QIC: Sweep3r

PAX (9): Buckshot, Chubbs (Joey Nichols), Forrest, Mater, PushBack, Rusty, Sprocket, Sweep3r, Tank, Zima

Preamble:

The rain had already passed. The PAX eagerly awaited the guaranteed offer by QIC "gonna make you sweat till you bleed, is that dope enough? Indeed!" The pre runners and ruckers (not to be confused with mother ruckers) promptly departed on or before 0500. All four made it back for an on time Q at 0530.

Warm-O-Rama:

The music started and so did the heart rate. Promises of gonna make you sweat began to echo through the thoughts of the PAX.
  • Song 1 – Where is my mind
    • Heels to Heaven
    • Abe Vigoda – slow windmill
  • Song 2 – Bodies hit the floor
    • This is done to the song Bodies by Drowning Pool (3:21).
    • Start in plank position.
    • When the song says “Let The Bodies Hit The Floor” do a Donkey Kick with one leg and alternate ½ through (26 Total).
      • Third set of chorus switch leg 3 count in.
    • When the song counts (1, 2, 3, 4) do a Mercan (21 Total).
    • Always plank when not doing Donkey Kicks or mercans and never let your Bodies Hit The Floor.
  • Song 3 – Chumbaburpee
    • SSH
    • Burpee @ “I get knocked down but I get up again” (~27 burpees)
The PAX app agreed that they were warm and ready for the Thang!

The Thang:

The anticipation was evident. As the QIC carried the white board and revealed the exercises shouts of excitement and sheer joy could be heard while the QIC explained the BD. Charles Bronson Modified 20-40-60-40-20
  1. 20 – wojo squats
    1. Burpee broad jump to next station. Sweep3r for the six
  2. 40 – mercans
    1. Single leg lunge to next station (down zima’s hill). Sweep3r for the six.
  3. 60 – SSH
    1. Sprint up Zima’s hill. Sweep3r for the six.
  4. 40 – Freddie Mercury’s
    1. Carioca to next station alternating halfway through.
  5. 20 – Peter Parker’s
    1. Mosey to start
  6. 25 One calls (partner high plank pushup high five)
  7. Outlaws (on your back feet together. Make capital O with your feet together in the air.
    1. Fifty clockwise
    2. Fifty counter clockwise
  8. PAX Mary exercises starting counterclockwise to the QIC in cadence
    1. Tank – Mountain Climbers 20
    2. Chubbs – SSH 20
    3. Rusty – Superman 20
    4. Sprocket – LBC’S 20
    5. PushBack – Low plank 60 seconds
And time! Promised “gonna make you sweat” successfully achieved.

COT:

Thankful for fellow PAX and health. Reminder from Tank that heightened activity helps all around but noted it plays a role in decreasing rush of things like dementia. Prayers for Sprocket’s cousin’s family loss of loved ones in plane crash, Ollie’s Grandmother has dementia and the challenges that their family faces, Mater as he goes through the interview process.

Naked-Man Moleskin:

  1. It was a pleasure to lead the Q this morning. It was a challenging BD for certain but no PAX was left behind and we all stayed together. We got stronger mentally and physically.

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