Pax in Attendance: Barricade, Deerhunter, HHH, Lightsout, Muck, Optimus, Pacrat, Scarecrow, Tank, and Wreck It Ralph.
Warmups: 9 ACF, 10 ACB, 30 Moroccan Nightclubs, 9 SSH, 11 Bean Pickers, 9 Hillbillies, 11 Boxer Stance, 9 Windmills, 11 Broken Windshield Wipers, 9 Sumo jump squats, 11 Werkins
Mosey to bottom step of the Pavilion where Pax will do step-ups each leg x 9 with a one legged jump for 5 levels
11 squats in-between each level
Mosey to the Playpen:
7 Muscle ups at the playground with partners (7 Crew members on board)
33 Freddy Mercury’s (33 Passengers on board)
7 Muscle ups on pull up bars
33 Freddy Mercury’s
To the bottom of the hill
“Let’s Roll”-Head to the bottom of the hill
One Pax at the top of the hill holding 100 lb. Punching Bag until 1 pax at the bottom runs up to top of the hill . Before this Pax gets there Pax holding bag puts it down so that they can Tackle the Dummy. Switch
One pax carrys 5 gallon jug up and down hill. Doing 9 overhead presses at bottom and top. Switch
Others at the bottom do the following until it’s their turn to run up:
9 Burpees into a forward roll x 9 at the bottom of the hill
15 Low Flutters
Makhtar N’Diayes vs. Bruce Lee’s at the bottom of the hill (add forward punch in the plank position each arm) to endex
Thanks to all 11 for showing up this morning. Makes it easier when we are all grinding through my sloppy Q. I could have arranged the hill stuff better so my apologies. The muscle up is no joke and glad we can do it in partners. I hope someone in F3NWIND can do one.
Sorry I faded at the end, got emotional thinking about Flight 93. I think I’m in shape, honest key word think.
Well in terms of the unorthodox things today with forward roll and tackling a punching bag well you just never know. To some this is considered everyday functional movement. I know we aren’t stuntman but again, in today’s world of craziness we should know what’s it like to do certain things if we needed to for our own safety or to save someone/lives. Anywho, don’t want to digress but I’ll still figure out ways to make the Qs fun if not interesting. I just bought 5 rubber knives for upcoming workout but don’t have an idea yet so stay tuned.
Just remember those who lost everything and everyone 18 years ago. I will never forget where I was glued to the television. In the Cardiovascular Unit at Community taking care of a patient in bed 6.
Todd Morgan Beamer from Wheaton, IL. was one of these brave guys on that flight. Thanks for bringing him up at coffee Lightsout