03/18/2019 - the asylum - 4 Corners of Arms
AO: the asylum
When: 03/18/2019
PAX:
Number of Pax: 10
Pax Names:
QT,Cheer Dad,Yak, Bear Arse, Commando, Katmandid, Drafty Kilt, Swedish Ham, GoPro, Westside
Number of FNGS: 0
FNG Names: None
QIC: Westside
Introduction
Who needs arms? 10 Brave PAX rolled out of the fartsack to meet YHC in a dark, scary park at 0530 to join me in some serious arm shredding. Seriously!? F3 is amazing!
0530 on the nose and we mosey. 2 stragglers still parking met us in the 2nd parking lot for the warm-up.
Warm-O-Rama
15x SSH
10x Windmills
10x Weed Pickers
Batwing Routine
20x Sun Gods forwards IC
20x Sun Gods backwards IC
20x Seal Claps IC
20x Overhead Claps IC
Now that our arms are nice and warmed up. Time to start the fun stuff!
The Thang
YHC thought, “how can I bring a little Cherokee to the Asylum?”. Why not combine several of our favorite routines with a little Cherokee PAX flavor.
Corner 1
Everybody loves Jack Webbs. Especially right after Batwings, right?
Jack Webbs – 1:4 ratio exercise where the PAX perform 1 Merkin and then 4 Air Presses. Then 2 Merkins and 8 Air Presses, etc. This went on until we completed 10 Merkins and 40 Air Presses.
Mosey to the next ‘corner’ aka the first parking lot.
Corner 2
What better way to celebrate our newly aching arms than with bear crawls? Time for another favorite
Burpee Bearcrawls – Also a 1:4 ratio exercise, but the PAX perform 1 Burpee and then 4 Bearcrawls (YHC was nice, we did Rubicon count). Then 2 Burpees and 8 Bearcrawls, etc. This went on until we completed 10 Burpees and then 40 Bearcrawls.
Swept up the 6 and then moseyed to the next ‘corner’ aka the retaining wall in front of the playground
Corner 3
An oldy, but a goody. 11’s with wall jumps and Derkins. This little diddy is a tough one to start with and the PAX completed it as the 3rd routine. Nice!
11’s – using the retaining wall, the PAX lined up in front of it to perform 10 Wall Jumps (PAX walked up it to modify) and then performed 1 Derkin (declining merkin with feet on the wall). Then 9 Wall Jumps and 2 Derkins, 8 Wall Jumps and 3 Derkins, etc. The routine was completed when the PAX performed 1 Wall Jump and 10 Derkins
Sweet, we have time for the 4th ‘corner’ aka the field. Time to mosey!
Corner 4
The Spartan. Sorry PAX, didn’t realize you guys did this one last week (Thanks Alcoa). A little extra won’t hurt, haha.
Spartan – PAX lined up on the goal line. One the command ‘exercise’ they sprinted to the opposite end of the field and performed 10x Merkins and then walked back to the goal line. This routine was performed 3x before we ran out of time.
Moseyed back to the flag for the finish. Great work, men!
Circle of Trust
Name-o-rama, 6th Man (Swedish Ham), prayers for Commando and GoPro who are dealing with real estate at the moment. Gave our love to the SkyQ and then closed it out.
Naked Man Moleskin
This was my 2nd trip down to the Asylum and I must admit that you guys have a great thing going down here. I really appreciate the opportunity to host an up and coming AO and I think this area is going to explode in no time and you all will be at the center of it. For those that want to join us up North on a Saturday, our Hobgood AO (War Towne) is going to launch on April 13th. I look forward to my next visit when one of the newer guys has their first VQ!
SYITG