10-4 Good Buddy

Preamble:

Feathers has not Q’d at the Meathouse in a minute, so he planned extensively.  Cones with weinkes attached – check; playlist – check; board of pain – check.  Left cones with weinkes at home – check.  No worries, I’m not quite 50 yet, so I was able to remember (most) of what was on the weinkes.

Warm-O-Rama:

SSH, Week Pickers, windmills, Imperial Walkers, light mosey.

The Thang:

Thang 1 – Stone Temple Pearl Jam: Start at 9 O’clock position at the giant cosine (PTC green).  Ruck on back and brick in hand.  Rotating clockwise, Pax lungewalk 5 steps, then perform 5 curls, repeating to 12 O’clock.  Drop pack and brick and run one lap and return to previous position.  Switch to 7 steps, 5 skull crushers, repeating to 3 O’clock.  Drop pack and brick, and bearcrawl through center of circle back to 9 O’clock, then run top half of circle back to position.  Gear up, lungewalk 5 steps, 5 curls, repeating to 6 o’clock.  Drop pack and brick and run one lap.  Gear back up, 7 steps and 5 Irkins, repeat to original starting position.

Thang 2 – 10-4: Board of pain and speaker at top of parking ramp, pax and bricks (no packs) at bottom of ramp.  Take 5 steps, perform 3 each of curls, shoulder presses, skull crushers. Drop brick, run to top of ramp and perform first exercise on Board of Pain.  Run back to brick.  Rinse and repeat until reaching top of ramp.

BoP: 25 Big Boys, 20 Merkins, 20 Squats, 15 Diamond merkins,  15 crab cakes,  10 Bonnie Blairs,  10 Burpees,  5 Jump Squats, 5 Yowzers.

Awesome 10-4 good buddy playlist:

East Bound and Down – Jerry Read

Driving’ My Life Away – Eddie Rabbitt

Six Days on the Road – Mudcrutch

Convoy – C.W. McCall

Papa Loved Mama – Garth Brooks

Life is a Highway – Rascal Flatts

Much Too Young (To Feel This Damn Old) – Garth Brooks

Truckin’ – Grateful Dead (Not Played)

Take it Easy – Eagles (Not Played)

COT:

Prayers for Popper’s Aunt Pat, Dinghy’s job, difficult marriages.

Naked-Man Moleskin:

I started the BD by forgetting critical equipment at home.  Ended by leaving the BoP behind at the AO.  Getting old is no fun.