- When: 04/09/2024
- QIC: Mayday
- The PAX: Mayday, Star 69, D-day, Spaceballs, Mr. Smooth, Frank the Tank, Bada Boom, Olive Oil, Drainage, and FNG - Papertrail
10 men gathered together at The Post this cool spring morning to lean into discomfort and to get stronger together.
After the standard disclaimer and count a rama, we recognizing that we had an FNG. So we did him a solid and gave him the heads up to be thinking of a funny story to tell the group at the end of the work out. And then we got to work.
We started with:
- 10 Little baby arm circles forward
- 10 Little baby arm circles backward
- 20 Side straddle hops
- into the limp member OYO
- 10 Reachers
- into the downward facing dog
- 20 Merkins
Now that we were nice and warmed up, we did a mosey around the field over to the pull up bars to begin the first set of the work out all performed OYO:
- 5 Pull ups
- 10 Merkins
- 15 Squats
- 20 Big boy sit ups
- Plank for the 6
We did a short mosey past the playground back to the post and did the second set of the work out also performed OYO:
- 20 Step ups
- 20 Lunges
- 20 Flutter kicks
- Plank for the 6
Another long mosey around the field and back to the pull up bars to perform our 2nd set of:
- 5 Pull ups
- 10 Merkins
- 15 Squats
- 20 Big boy sit ups
- Plank for the 6
Short mosey back to the post for another set of:
- 20 Step ups
- 20 Lunges
- 20 Flutter kicks
- Plank for the 6
Since we were ahead of schedule, we took a short mosey back to the pull up bars for another set of:
- 5 Pull ups
- 10 Merkins
- 15 Squats
- 20 Big boy sit ups
- Plank for the 6
Finally we finished off the work out on our 6 with a brutal round of dealers choice of:
- American hammers
- Big boy sit ups
- Box cutters
- Flutter kicks
- Freddy Mercury’s
- Dolly Parton’s
- Mountain climbers
- and a 90 second plank
During the name o rama, we got a chance to hear a little about our newest member Mark and after hearing his funny story, SpaceBalls came up with the very fitting name of “Paper Trail”, which we all agreed upon.
During the COT we gave thanks for all the progress Mr. Smooth’s wife Trish has made during the past 3 months and for the courage to do hard things.
As is tradition, we finished with The Pledge of Allegiance and went off for the rest of a great day.
