“Who is Sheldon Cooper?” -Cheesesteak
THE SCENE: 62 degrees at start. First time it’s felt like summer might actually end.
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:
SSH 30xIC, Imperial Walkers 15xIC, Daisy Pickers 10xIC, Arm Circles 15xIC (front and back), Merkins 10xIC
THA-THANG:
The Sheldon Cooper The Bill Murray:
Mosey to the back end of the park (~1/4 mile), and perform 10 each of the below exercises, hold plank/Al Gore/6″ until all in.
- Merkins
- Squats
- Big Boy Situps
- Burpees
Mosey back to the front of the park, and perform 10 each of the above exercises. Rinse and Repeat 2 times.
After 6 sets of runs/exercises, went over to playground, and split up into groups of 3. One partner did 10 swerkins (merkins with feet on swing, bring knees to chest after each rep), while the other partners did AMRAP squats or BBSU until swerkins were done. Rotated until each PAX had done all three exercises.
MARY:
T-Bombs 20xIC, American Thor up to 5×20 IC, Freddie Mercury 20xIC, LBCs 20xIC, Box Cutters 20xIC, Pickle Pounders 20xIC, hold High plank last 60 seconds (alternate raising right/left arm in the air, and drop to low plank).
COUNT-OFF & NAME-O-RAMA
9 PAX: Lochte (QIC), Woody, Rocket Launcher, Nature Boy, Cheesesteak, Swipe Right, Finkle, Rainout, Watchita
CIRCLE OF TRUST/BOM:
John 13:7 “Jesus replied, ‘You do not realize now what I am doing, but later you will understand.'”
YHC struggles a lot with patience, especially when dealing with my 2 1/2 year old. I have to remind myself constantly that she (for the most part) does not mean to annoy, or do bad things, she’s just curious about the world around her. This passage helps to remind me that the things that test us the most are just preparing us for what comes next.
MOLESKIN:
The Exicon calls this workout The Sheldon Cooper, but you are supposed to drop one rep from the exercises after each lap. YHC thought that was too easy, so we stayed at 10 reps each time. There was some mumblechatter about why the workout is called what it’s called. Best I can tell, there is a workout called ‘The Cooper,’ which is just this minus the BBSUs. On one of the runs, Nature Boy suggested this should be called Groundhog Day, instead, which makes much more sense. Slight modification to call it ‘The Bill Murray.’
I offered co-Q status to Watchita at the start of the workout, as he tries for his Q45 during his last week here. Midway through our third run, he said, “I do not want my name on this workout.”
ANNOUNCEMENTS:
Last week of IronPax: tomorrow at Blazing Saddle, Friday at Arcadia and Berm, Saturday at Lair.
