Date: 05/27/23
AO: The Farm
Q: Flush
22 Pax put in some work at The Farm on Saturday. Introduced everyone to something I affectionately call “The Bastard” as the main thang. Welcome to Red Card (Housekeeping’s 2.0)!
Warm-a-Rama:
SSH – IC to 20
Good Mornings – IC to 8
Arm Circles Forwards – IC count for 15.
Arm Circles Backwards – IC count for 15.
Downward Dog Calf Stretches.
Shoulder Taps IC to 15.
Tempo Merkins IC to 10.
Arm/shoulder stretches.
Thang 1 (“The Bastard”)
Pick a rock from the pile. Change rock as needed when you realize you’ve made a mistake.
6 Cones, 10 feet between each cone. Start at Cone 0.
Do Cone 0 each time. Stack the exercises each round.
Cone 0: 5 Burpees
Cone 1: 20 Coupon Curls
Cone 2: 16 Overhead Press
Cone 3: 12 Bent Rows
Cone 4: 8 Lion Kings
Cone 5: 4 Blockees
Round 1: 5 Burpees, 20 Coupon Curls
Round 2: 5 Burpees, 20 Coupon Curls, 16 Overhead Press, 20 Coupon Curls
Round 3: 5 Burpees, 20 Coupon Curls, 16 Overhead Press, 12 Bent Rows, 16 Overhead Press, 20 Coupon Curls
Round 4: 5 Burpees, 20 Coupon Curls, 16 Overhead Press, 12 Bent Rows, 8 Lion Kings, 12 Bent Rows, 16 Overhead Press, 20 Coupon Curls
Round 5: 5 Burpees, 20 Coupon Curls, 16 Overhead Press, 12 Bent Rows, 8 Lion Kings, 4 Blockees, 8 Lion KIngs, 12 Bent Rows, 16 Overhead Press, 20 Coupon Curls
25 Burpees, 180 Curls, 112 Overhead Press, 60 Bent Rows, 24 Lion Kings, 4 Blockees
Much lamenting was had over the curls.
Thang 2
Head over to the map of the US.
Ask Pax to stand on the state they were born in. West of the Mississippi has to do 20 Merkins, East has to do 20 Carolina Drydocks. Next, pick a state you haven’t been to yet – West does 20 Big Boy Situps, East does 30 squats. Bear crawl (in a follow the leader style) the outline of the U.S. (Alaska and Hawaii too). Mosey back to the rock pile.
Thang 3
Time for some Mary
Freddy Mercurys IC to 30
Homer to Marge IC to 20
Heel Touches IC to 15
Alphabet with feet
Grab a non-traveling rock for some chest press – on my up.
30 count. 10 second rest.
10 count. 10 second rest.
10 count.
Mosey back to the flag.
MARY Pt. 2:
Plank-a-rama to finish.
Nama-a-rama.
FNG – welcome to Red Card.
Announcements – Monday at The Clarion at 0700 and Murph before that at 0600.
Thoughts and prayers.