October 28, 2019

WolfPax Birthday Beatdown 40

THE SCENE:

53 degrees, Gloomy

F3 WELCOME & DISCLAIMER: 

Not a Pro, No dolla bills, Modify to prevent injuries.

Advised the WolfPax that since today was my 40th, we would be doing 40 different exercises. Groans and mumble chatter commenced. Favorite 90s rock from the greatest generation (Gen X) was blasted as we paid the man.

chuck norris sun GIF

WARM-O-RAMA:

4 exercises

Exercise

Rep Count

Cadence
Side Straddle Hop 40 (20 Count) Y
Arm Circles 40 (20 Count) Y
Imperial Walkers 40 (20 Count) Y
High Knees 40 (20 Count) Y

THA-THANG:
AMRAP 1 min intervals (40 seconds exercise, 20 seconds recovery)

32 Exercises

Exercise

Rep Count

Type
Brisk Mosey

1 min

RUN

Pullups

40 sec

ARM

High Plank (HOLD)

40 sec

CORE

Squats

40 sec

LEGS

Erkin

40 sec

ARM

Dips

40 sec

CORE

Step Ups

40 sec

LEGS

Merkins

40 sec

ARM

Big Boy Situps

40 sec

CORE

Chair (HOLD)

40 sec

LEGS

Derkin

40 sec

ARM

Low Plank (HOLD)

40 sec

CORE

Bonnie Blairs

40 sec

LEGS

Carolina Dry Docks

40 sec

ARM

Lunge Walk

40 sec

CORE?

Alternating Side Squat

40 sec

LEGS

Indian Run

1 min

RUN

Overhead Clap

40 sec

ARM

Alternating Shoulder Taps

40 sec

CORE

Mountain Climbers

40 sec

LEGS

Werkin (Wide Pushup)

40 sec

ARM

Bear Crawl

40 sec

CORE

Calf Raises

40 sec

LEGS

Burpees

40 sec

ARM

Superman (HOLD)

40 sec

CORE

Monkey Humpers

40 sec

LEGS

Hand Release Merkin

40 sec

ARM

Box Cutters

40 sec

CORE

Crab Walk

40 sec

LEGS

Overhead Press

40 sec

ARM

Hillbilly

40 sec

CORE

Al Gore (HOLD)

40 sec

LEGS

Sprint, 1 Pushup, Karaoke, 2 Pushups, Backwards Run, 3 Pushups

2 x

RUN

MARY:

4 exercises

Exercise

Rep Count

Cadence
Flutter Kicks 50 (25 Count) Y
Freddy Mercury 40 (20 Count) Y
American Hammer 40 (20 Count) Y
LBCs 50 (25 Count) Y

Nap Bench GIF

COUNT-OFF & NAME-O-RAMA

9 WolfPax – Billy Blanks, Black Diamond,  Captain Obvious, Chuck E Cheese, Innuendo, Landline (QIC), Oscar, Pig Wig, Rainout

CIRCLE OF TRUST/BOM:

“Do a good turn daily” is a slogan from BoyScouts, which had a huge impact on my life. Encouraged HIMs to do 1 small task to help make another person’s day better. Could be opening a door, making someone smile, helping out a friend, volunteering, etc.

MOLESKIN:

I’d like to get better when giving my COT. I feel that I stumble through it as well as my prayer. It’s as if I have it all spelled out in my head, but can’t spit out the right words to get my point across. If anyone has suggestions I’m listening. Perhaps doing it more often will help me get  better.

ANNOUNCEMENTS:
Innuendo VQ on Wednesday 10/30. Halloween costumes are optional.