Ringo

Date: 12/04/25

Pax: OCB, Roadshow, Ringo, Crash, Optimus, Dr. Scholl’s (Q)

Brief Description: 6 PAX did 10 minutes of The Chad at 40 min pace, with various leg exercises. Two new ones were created and named as a group.

Warm-Up (Goal = 10 min; Actual = 10 minutes):

(1) SSH (14 count, IC)

(2) Bean Pickers (12 count, IC)

(3) Toy Soldier (12 count, IC)

(4) Hillbillies (13 count, IC)

(5) M. phelps (11 count, IC) 

(6) Creapees (5 count, OYO)

-Normal Burpee with a creature Merkin variant at bottom. This version is where the creature is climbing out of the black lagoon, so it is performed in front of a bench and transitions from a regular merkin to an inclined merkin. Basically burpee with 2 merkins, one is incline. Taken from a Florida F3.

(7) Tie Fighters (13 count, IC)

-Perform Baby arm circles while in lunge. Do forward BACs with R leg forward, backward BACs with L leg forward.

(8) Water Wheel (5 count, IC) [Willie Mays?]

-Done in slow cadence. Stand with feet wide and toes forward. L leg straight, bend right and touch R foot. The do opposite. Go to OG position. That’s 1. Let’s do 7-count, in cadence.

(9) Windmills (10 count, IC)

-Begin with feet wider than your shoulders and arms straight out from your sides. With your legs STRAIGHT, touch opposite toe with hand. 

The THANG (Part 1) [Goal: 18 minutes; Actual: 17 minutes]

We did a ladder of 3 different leg exercises designed to target every leg muscle in the body. At the endif this part, we worked 114 different leg muscles. I wasn’t sure how long it would take, so we started at 1 rep, then did 2, then 3, and so on. We made it up 7 at 17 minutes. Tentative goal was up to 10 (which would give us about 400 squats total).

Daft Punk Squats. The goal of this exercise was to work every muscle from the hip to the knee.

—This is a 12-count squat in cadence. Right leg forward (1), right leg back (2), R leg sideways (3), R leg back (4), R leg backwards (5), R leg back (6), and repeat on L leg. All of that is 1 rep.

After squats, we did Twinkle Toe McDucks. The goal of this exercise was to work every muscle from the knee to the ankle.

–This was a combo of 2 F3 exercises. Twinkle Toes (Al Gore position but with calf raises) followed by a McDuck (which is 100 calf raises). Basically, 4 movements in cadence – down (1), up (halfway Al Gore calf raise, down (3), and all the way up (standing calf raise). All of that is 1 rep.

After Twinkle Toe McDucks, we did a new exercise we collectively named as Jack Links. The goal of this exercise was to work every muscle from the ankle to the toe.

–3 part exercise, best done in civilian count. We did this standing, but you could also do it sitting. First exercise is keeping all toes on ground, but lifting your big toe to the top of the shoe. Q says “up” and PAX say count on way down. Second exercise is keeping big toe on ground, and lifting up the 4 tiny toes to top of shoe. Count same way. Third is “foot curls”, where you try to touch toes to heels (working on foot arch). Q says “back” when PAX curl toes back towards heel (in shoe), and count is when you bring toes back forward. We called first one “Big toe lift”, second one “tiny toe lifts” and third one “foot curls.” It was called Jack Links because this will give you big, strong feet, like a Sasquatch. And we all know that Sasquatch likes beef jerky – hence, Jack Links = feet exercises.

The ladder was 1 Daft punk squat, 1 Twinkle Toe McDucks, and 1 Jack Links, then 2 of each, then 3 of each. After the long explanations, we were able to do up to 7 in 17 minutes.

The THANG (Part 2; Goal = 10 minutes; Actual = 10 minutes). The Quarter Chad.

We took 1 minute rest between THANG 1 and THANG 2. We used the benches at the DUMP (which are 19.5” tall, conveniently enough). We did 10 sets of step-ups, 25 every 50 seconds, in cadence, 4 count, followed by 10 seconds of rest. And repeated 10 times. Everyone finished 25% of a “beginner” chad at what is a 40-minute pace. Goal next week = do it at 20 minutes, goal for part 3 = do it for 30 minutes, and goal for Christmas Day = do the chad (beginner style) in 40 minutes.

Mary (Goal = 5 minutes; Actual = 3 minute).

We needed more rest after the THANG part 2, which was tougher than most initially thought (myself included, having never done one). We did a plank-o-rama, or 60 seconds of front plank, 60 seconds of side plank on R side, and 60 sec of side plank on L side. Every 15 seconds, I yelled out “upgrade”, and gave people the option to make it harder (one leg, one arm, and other variants that are more easily described in person).

We finished right at 6:15am. I set an alarm at each transition point, and that helped keep us on track.

MOLESKIN:

It took a lot more prep work than I thought. But the more the prep, the smoother the Q. Shout out to Roadshow on Tuesday – that was the single best way to help me with counting. Today was easier to count (which I still screwed up) because of the help you gave on Tuesday. Also, shout out to Optimus for bring the Stars and Stripes. Ringo was a new face, and even with double respect, held his own. I tried to make alternate exercises for everything, maybe a little too OCPD, but it only took an extra 10 sec to explain. Also, missed Elsa.