9,600

“In union, there is strength” – Aesop

A chilly gloom this morning.  It was also my VQ at a Saturday City Park and final AO for the #cycleQ. Cowbell and YHC were worried no one would show up as we pulled in about 10 minutes early, but like clockwork with 5 min to spare, the PAX grew to 15 (16 to come later on).  I am not trying to push Ole Miss on the PAX, but Coach Hugh Freeze has a great way of motivating the team.  One of my favorite messages he pushes is “Do your absolute best, and give it your all so that your brother next to you can succeed.”  So in honor of this message, here goes the workout, but first:

DISCLAIMER

The Thang:

Mosey towards the great lawn.

COP #1 – IC: Plyo Warmup

• 20 x Seal Jacks
• 20 x Squat Jacks
• 20 x SSH
• 20 x Plank Jacks
• 20 x Single Leg Iso Hops (Left x10 / Right x 10)

Partner up and line up by side walk.

Exercise #1 – OYO: Dora 1-2-3 (Part One)

• Teams of 2 PAX working together to reach cumulative exercise goals. Pax 1 executes as many reps as possible while Pax 2 sprints to the 2^nd set of light poles and back. Flapjack until team goal is reached.
• Goals:
  • 100 reps: Burpees
  • 200 reps: Hello Dolly
  • 300 reps: Squats (PAX grew to 16 at this spot. #Tclaps to RY for getting the PAX to an even number and being my partner)

Plank up and wait for the Six once each goal is complete.

I believe Tool issued a decree about not having a Q under the age of 35 while doing the burpee set.  Hopefully that doesn’t pass…I like this too much!  Mosey to the Fountain by NOMA.

Exercise #2 – OYO: Dora 1-2-3 (Part Deux)

• Teams of 2 PAX working together to reach cumulative exercise goals. Pax 1 executes as many reps as possible while Pax 2 runs to steps and jumps up to the top and back. Flapjack until team goal is reached.
• Goals:
  • 100 reps: Dips
  • 200 reps: Plank Punches
  • 300 reps: Step-Ups (150 reps each leg)

Plank up and wait for the Six once each goal is complete.

I think we got out of there with no bloody shins.  I wanted to make a stop for the #Foundry, but time went by too fast (Sorry Amnesty).

Also, if you take the cumulative reps from each Dora set, each group of two performed 1,200 reps of exercises.  Multiply that by the eight groups and the PAX had a grand total of 9,600 reps performed this Gloom!  Mosey to the right by a grassy area for some yoga work.

Exercise #3 – IC: Plié Stretch

• PAX holds a Plié Stretch (low wide squat) and performs the following exercises:
  • 10 x wide arm claps
  • 10 x high arm claps
  • 10 x forward arm circles
  • 10 x backward arm circles

Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.

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