Date: 2/14/23
AO: #ao_bog
PAX: @Pineapple@Brisket@Red Elephant@retro@Chef Boyardee
FNGs: 0
Q: @Fruit of the Loom
Total: 6
Conditions: Nice and cool
Warm-Up:
Slaughter Starter: 20 burpees, plus one more because we’re cool like that.
THE THANG:
Simple station HIIT workout, all work done with a partner
10 stations, 45 seconds of work, 15 seconds to transition
3 times through, with a parking lot lap between rounds
1: Cindy Big boys: partners interlock feet and take turns passing the cindy on the up
2: Partner Cindy Merkins: both pax start on left side of cindy, on ground, and work right, up and over the cindy and then back
3: Seated Cindy Reach-Arounds: partners sit back to back and pass the cindy around from left to right, and then right to left
4: Partner Back 2 Back Wall Sit: pax lean into one another and sink in to a wall sit using the other man for leverage
5: Partner Plank Claps: Plank Position, head to head, alternate clapping hands, right to right, left to left, repeat
6: Alternating shoulder OHP: This was supposed to be medicine ball tosses, but the Q left the ball at home. Cindy tosses seemed overly dangerous, and not in a fun way.
7: Wheel Barrows: Pax 1 holds feet of pax 2 while pax 2 walks on his hands for 20 feet, switch positions, turn around and come back
8: Partner Bottoms Up Burpees: Both Pax in plank, Partner 1 does a negative burpee (start in the already down position, pushup, jump clap, back down) while partner planks, switch out
9: Leap Frog: IYKYK. Older, wiser pax opted for alternating broad jumps, while younger pax leapt over one another
10: Partner Cindy American Hammers: partners sit side by side, partner 1 starts with cindy on left and then passes cindy to partner who finishes the rep on the right. Switch positions each round.
Finish with 5 BUB’s (Bottoms Up Burpees) back at the flag
Time
COT/Moleskin:
Q pointed out the similarities between elements of this workout and relationships. Although the saying is that a relationship is 50/50, the truth is that sometimes they’re 70/30, sometimes they’re 0/100. Honestly, some days they may be 0/0. You look back at the bad relationship days and realize maybe neither partner was giving it their all. But then you look back at the great days and realize that perhaps on those days, you were both trying to give 100 percent.
The Partner Wall Sits were a great illustration of this.
Everyone struggled on the first round, in fact YHC had to get up from the sit twice in the 45 seconds. On the 2nd round we were all starting to figure it out, and once we started communicating our needs with our partners (hey, lean into me a little hard so I have some support) we all managed to make it through for the whole 45 seconds.
Giving someone something to lean on is important, communication is important, and sometimes, just listening is most important of all. You can’t do the work for the other person, but your support is sometimes all that’s needed.
Pax were good, no prayers requested.
Pledge
Prayer: Pineapple