It was a beautiful Thursday morning on the lakefront last week. After a little chatter amongst the PAX, I issued the disclaimer and we mosey’d to the corner of lakefront drive / canal blvd. Once there we commenced with the warmup:
- side straddle hops – 20
- imperial squat walkers – 15
- grass grabbers – 15
- peter parkers – 15
- arm circles – 10 forward, 10 backward
Seeing as how the H8 was coming up in 2 weeks, I thought it might be good to do a little H8 pre-work. After Kuch’s Q at Popeyes on Wednesday, the LV clown car was talking about some different TV shows, and one of the shows that came up was the Sopranos. Anytime i think of that show, the word “for-getta-bout-it” comes to mind. Well since i was thinking of that show at the same time i was trying to think about what exercises to use during my Q, a nice exercise creation was born. It would aptly be called, the “4-getta-bout-it” and it would entail 4 figure 8 laps up & down the paved part of the levee with bear crawls across the center (just like the H8). We would also do a burpee / merkin ladder like the H8 as well. The difference with the 4-getta-bout-it would be that the PAX would have to run up each of the levees backwards (Bernie Sanders style backwards). So the good news is that it would be only 1/2 of the laps as the H8; the bad news is that running up the levee backwards is not what most people consider fun. Ultimately, all of the PAX completed the 4 laps (Smooth actually completed 5 laps, which has come to be known as the “High Five”), and then after a brief 20 count from Cowbell, we mosey’d to the benches. Once to the benches, we did the following:
- dirkins – 15
- squat jump clockwise to next bench
- left / right leg step ups (10/10)
- squat jump clockwise to next bench
- dips – 15
- squat jump clockwise to the next bench
- irkins – 10
- squat jump clockwise to the next bench
- windmills – 15
- squat jump clockwise to the next bench
- LBC’s – 15
- squat jump clockwise to the next bench
- dying cockroaches – 15
- squat jump clockwise to the next bench
- flutter kicks – 15
- squat jump clockwise to the next bench
Once completed, we mosey’d back to the flag for the announcements, intentions and the prayer. As always, thanks for the opportunity to lead, fellas. It’s a pleasure grinding through the beatdowns with y’all!
