Day 3 of the week for a Babyface Q. I had missed my 5 for 5 chance by oversleeping Infinity, so I was ready to go for The Den. Twin showed up in his eco-friendly truck and no one else for a while. Finally Grout and Hanger roll in, and Hanger has drug his 2.0s with him. With no other PAX in sight, we got to it.
Warmup
- various arms and legs were stretched. SSHs were of course first.
The Thang:
Mosey to the hill leading up to middle school. Once there, I stop and explain to everyone that this would be a Flounder Pounder day. For anyone not following, a Flounder Pounder is a low plank, hip thrust. Every time someone yells out “FLOUNDER POUNDER”, all PAX drop to the ground for 10 of these. I also added in JLOs to make sure we were well rounded. Once this rule was in place, all PAX involved got in on the act. Back to the schedule…
Merkin Ring
- All PAX hold high plank in a circle. First PAX completes 10 Merkins, then the second and so on as everyone else holds plank. 2 full revolutions of this.
Bernie up the hill with a few Flounders thrown in. Next run to the middle school front door…
Monkey Ring
- All hold air chair and ankles, 10 Monkey Humpers by each PAX. 2 revolutions of this one as well.
Mosey back behind the school and down to the high school…
6 Inch Ring
- Everyone holds 6 inches, 10 Weezie Jeffersons by each PAX. 2 revolutions.
Mosey to football stadium. Bernie up to back parking lot….
Jump Squat Ring
- Everyone hold Air Chair, 10 Bobby Hurleys (Ground Touch Jump Squats). Again 2 revolutions…
Mosey around stadium, down back path and to away bleachers….
Calf Ring
- Everyone picks a stair and holds on tip toes, 10 calf raises. 2 revolutions….
Back out of stadium. Quick stop under bleachers for some pull ups(some were assisted). On back to AO to finish up with….
Thunderstruck
- PAX all shuffle during the entire song
- Burpee for each thunder
- Start with shuffle, then Muhammed Alis, toy soldiers, jump rope, and Zombies
With that, we finally ran out of time. Go effort by all!
COT:
Patience – all week I have spoke to the PAX about patience. First with the external world, then with your family and now finally with yourself. Be patient with yourself to do the right thing and to follow the guidance we get each day. We are human. We will fail. And that’s ok. Just don’t quit. Don’t give up. Keep striving to be a better version of yourself each day.
Moleskin:
- Twin’s back is still hurting him. Too bad I’m a jerk and planned an entire workout around going up and down from the ground all morning.
- But honestly, what workouts don’t involve the back?
- E-Bob and Canonball loved the Flounder Pounders. Sorry I may have corrupted them Hanger….
- Grout is now on all the cameras at his school completing inappropriate workout motions.
- The Lenoir group needs an education in Classic Rock. AC/DC? Foreigner? Journey? Def Leopard? They all just stared at me as I named the great bands I grew up with(thanks mom!)
Babyface out!