07/08/2019 - the asylum - Standing Room Only at the Asylum!
AO: the asylum
When: 07/08/2019
PAX:
Number of Pax: 15
Pax Names:
Cheer Dad, Scout, Casper, Fast Ball, Katmandid, Commando, Big Perm, QT, Swedish Ham, Abscess, Drafty Kilt, Gucci, Samurai Monkey, Yak, Bear Arse
Number of FNGS: 2
FNG Names: Scout, Casper
QIC: Bear Arse
Introduction
Nothing fancy today just a whole lot of pushing, pulling, and squating to keep you moving an to keep that heart rate up.
Warm-O-Rama
5:30 on the dot, lets mosey. YHC decided on the scenic route today so the PAX could take in all the various asphalt formations from the front and back parking lots in a large loop back to the shovel flag. Circled up, quick disclaimer for the FNG’s, then Warm-a-Rama
SSH
Weed Pickers
Windmills
Sun Gods
The Thang
YHC tried to keep it simple today and went with an interval routine.
1st Round – Each Exercise for 60 seconds for max reps
Merkins
Alternating Leg Lunges
Burpees
Squat Jumps
Hip Thrusters
Big Boy Sit Ups
Wall Squats
After the last excecise was completed we went straight into a 90 second cardio drill of Mountain Climbers. Called time and gave the PAX a 60 second rest.
Rinse and Repeat except Round 2 each exercise is 45 seconds. YHC had everyone channel their inner Kawhi Leanord for 90 seconds of jump shots. Called time and gave the PAX a 60 second rest.
Rinse and Repeat round 3 each exercise is 35 seconds. Threw some karate in the mix for the last cardio. Sit in a squat position and punch it out Mr. Miyagi style for 90 seconds.
Had a couple of minutes left moseyed back to the flag and held a low plank for the last minute. Wrapped it up at 6:15 sharp.
Circle of Trust
No major announcements. I had the honor of giving our FNG there new F3 names. Welcome Casper (must of lost that voice somewhere along the way on today’s BD) and Scout. Hope to see you fellas in the gloom soon and often.
Naked Man Moleskin
We had a great crew this morning, keep digging guys and keep putting the EH on the brothers who couldn’t make it today. Like YHC mentioned this morning so much of life is you get out of it what you put into it. Max effort fellas – BA out!