November 30, 2017

Working on the Railroad

AO: The Berm

QIC: Bruce

PAX: Shoestring, Gus, Hitch, Soybean, Snookie, O Positve, Shy Guy, Cataract, Bookworm, J Town, Lipton, Slots, Toms, and Bruce

Conditions: Humid, wet, and 57F

WELCOME

DISCLAIMER

WARM-A-RAMA
SSH IC x 20
Windmills IC x 15
American Hammer IC x 15
The Chinook (Overhead arm circles) IC x 10 (CW & CCW)

THE THANG

Railroaders
2-3 people per railroad tie. 1st Round – Each group performs 20 overhead presses, while everyone else planks. 2nd Round – Each group performs 20 curls, while everyone else holds Al Gore. 3rd Round – Each group performs 20 dips, while everyone else performs flutter kicks. 4th Round – Each group performs 20 bent over rows, while everyone else lunges.

Nolan Richardson – (40 Minutes of Hell)
Partner up. Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (150). 2. Squats (300). 3. Big Boy Sit-Ups (150). 4. Little Baby Arm Circles (300). 5. Merkins (150). 6. Imperial Walkers (300).
Lindsays aka Forties
Lindsays are a high-rep variation of Elevens. You start with 30 reps of one exercise and 10 reps of another exercise OYO, then subtract 5 reps from the first exercise and add five reps from the second. Repeat OYO until you have 10 reps of the first exercise and 30 reps of the second. The sum must always add up to 40. Example: Lindsays with Dips and Merkins starts you with 30 Dips and 10 Merkins, then 25 Dips and 15 Merkins, then 20 Dips and 20 Merkins, then 15 Dips and 25 Merkins, then 10 Dips and 30 Merkins.

COUNT-O-RAMA

NAME-O-RAMA

COT / BOM: QIC shared a conversation that his M sparked up regarding instant gratification.  We live in a world where the moral high ground is dissipating and everyone wants to “have it now”. Whether it be the new iPhone, sex, money, food, etc., this generation does not want to wait, work, or save towards something. Q quoted Psalms 27:14 “Wait on the Lord: be of good courage, and he shall strengthen thine heart: wait, I say, on the Lord”.

MOLESKIN: PAX learned that railroad ties are heavier than they look and performing 150 burpees and 300 LBCs is not so easy either. PAX worked hard and learned to be patient with various aspects of their lives.