When: February 9, 2019
Where: Cascades Park
QIC: Dimples
The PAX: Ron Swanson, Willie, AOL, Sleepy, Speedo, Hawaii 5-0, VISA, Alphabet Soup, Hawkeye, FNG Ron Wood, Armchair, Hatch, Zoolander, El Jefe, Pebbles, ManGuy, Crablegs, and Mr. Crabs (from Raleigh)
I challenged the Northside PAX to make an appearance since Southwood has been holding down the Saturday AO, and had a nice showing overall with 19 PAX including one visitor from Raleigh, Mr. Crabs traveling with his daughter who plays for NC State women’s basketball. While I normally wing 99% of my Q’s, I dusted off the Big Bang workout from our Thomasville AO launch in 2017. A few close calls with the wind blowing away my cheat sheet, but managed to complete the entire workout with 1 minute to spare.
LORD’S PRAYER
WARM UP
The Big Bang workout originated from #F3Chaser and is used for many AO launches across the country but added a few tweaks along the way.
- 1/4 mile loop to get the body moving
- 25 SSH
- 25 Imperial Walkers
- 25 Little Arm Circles (Forward/Back)
- 20 Squats
- 20 Merkins
- 15 LBC
- 10 Burpees (with horrendous counting by QIC)
- 10 Lunges
- 95 Flutter Kicks (5 x PAX)
- 1/4 mile loop S&B Double Barrel
THE THANG
Ark-Loader:
Bear Crawl 50 yards
Crab Crawl 50 yards
Parking Lot Work:
Each PAX finds a line
Ski Hops – 60 seconds
20 Big Boy Situps
20 Plank Skiers
7’s (6 squats, lunge 20 yards, 1 merkin, mosey back. Then 5 squats, lunge 20 yards, 2 merkins, mosey back. Continue to 1 squat and 6 merkins however VISA suggested a Countarama which led QIC to call 19 squats & 19 merkins to finish). #EverywhereYouWantToBe
Field Work:
S&B 1/2 mile until all PAX rotate through by the pond
PAX completed two 5 minute AMRAP Circuits
Circuit 1 – Merk & Burp 5 minutes AMRAP
1st Light Pole – 10 Merkins
2nd Light Pole – 10 Burpees
3rd Light Pole – 10 Merkins
4th Light Pole – 10 Burpees
Circuit 2 – Abs 5 minutes AMRAP
1st Light Pole – 10 Big Boy Situps
2nd Light Pole – 10 LCRC
3rd Light Pole – 10 Big Boy Situps
4th Light Pole – 10 LCRC
S&B 1/4 mile back to Amphitheater
Dealer’s Choice:
Circled up at Amphitheater
30 Flutter Kicks
30 Mountain Climbers
5 Peter Parkers (3 Count – 1 Merkin, 1 Merkin with right leg up, 1 Merkin with left leg up)
20 Monkey Humpers for the ladies (no eye contact)
20 Russian Twist
20 Jump Squats
20 Crunchy Frogs
As we headed to the flag, QIC had one last surprise for PAX
10 Jack Webbs (10 Merkins, 10 Overhead Press, 9/9, 8/8, etc. and finished with 10/10)
COT:
Enjoyed leading such a great group of men. Much to be thankful for from PAX. Prayers for Little Debbie, Mensa, Doogie, and Kaleb Masters competing in the STARS Course Tampa who should be finishing up by the time this goes out.
In a culture of instant gratification and self-worth, take time to unplug, kiss your wife/GF, play with your kids, dance with your daughter, help a neighbor, make a difference. It’s easy to make yourself the priority, it’s much harder to be yourself last and be a servant to your family. Time is short – make the most of it.
Until next time,
-Dimples