Standard disclaimer along with an advisory that all exercise counts would somehow revolve around getting us to the #56 since YHC had completed lapping the sun for the 56th time. PAX all brought cinder or kettle bell.
Parking lot set up with 4 lights ranging from approx 15, 25, 40, and 55 yards from starting point
SSH, copperhead squats, Sun Gods, Michael Phelps, weed pickers, then a one lap mosey around the parking lot with a karaoke on each side mixed in; PAX instructed to stretch calves while YHC explained the BD plan
Set Zero: Air squat or alternating lunge to the song Tubthumping…every time they said, “I get knocked down…”, PAX could either to a double knee tuck jump or jump squat, then continue air squat/lunge until the next. PAX must actually escape contact with the ground though & defeat gravity momentarily.
All exercise counts were “Alpha” if appropriate and with coupons where possible
Set One: 14 reps merkins, jump squats, Rows, V-ups, followed by a Gasser (run to 1st light, then to start, 2nd light, then to start & so on for all 4 = 1 gasser)
Set Two: rinse and repeat, including the gasser, plank for 6
Set Three: 14 thrusters, RDLs, Hammers, Skull Crushers followed by a gasser
Set Four: rinse & repeat, including the gasser; shoulder taps for the 6
Set Five: 28 curls and 28 flutter kicks followed by a gasser
Set Six: Rinse & repeat with the gasser: Peter Parkers for the 6
Set Seven: 56 chest press & final gasser…7 total gassers x 8 “legs” = 56…get it?
With 5 min remaining and YHC proud at the speed & effort displayed thus far, I brought out an old PAX favorite…. PAX got in circle & plank position and did a merkin for every “Me gusta” in the song “Me Gustas Tu”….35 or more. There was much rejoicing and a deeper appreciation for the Spanish language I’m quite certain.
One minute left so gave @TheBurn a chance to call the exercise–Birthday Burpees until time called.
F2 @ Fairway Social on 5/4 and Convergence on 5/6; Prayers for us all to remain strong in the always busy spring seasons for our families & communities.
Thanks to @Rusty and @Sprocket for java and donuts post COT!