(From Bird:)
Better late than never posting the backblast, fellas. It took me long enough to Q my first Saturday so it’s only fitting that it takes me this long to put this out, but PAX is always encouraging and won’t let you fall behind. Thanks to the 22 who posted plus a few guest appearances.
0610 – Handful of guys posting for the 2-mile pre thang to the end of the lakefront and back. Q rolls in as PAX is already on the move after strategically placing the buckets for the impending beatdown.
0630 – PAX circled up for warm up following the required warnings and disclosures. Warm up proceeded through side straddle hops, seal jacks, good mornings, windmills, toe touches, and imperial walkers. Cadence on the windmills and imperial walkers was a little quick creating some mumble chatter. Those big moves are tough first thing in the morning. PAX dropped to the ground for some fire hydrants followed by 20 pushups, uh I mean merkins, OYO.
App. 0640 – PAX mozies to open field past gazebo and fountain to buckets for first phase of workout – 30 for 30 – consisting of 3 rounds of 30 reps of an exercise, 30-yard sprint, and 30-yard walk back (lunge, bear crawl, and backwards bear crawl). PAX thanked “coach” for reminding them to explode off the line and run all the way through to the end of the sprint! There was some confusion first round of the walk back which got cleaned up during the second and third. A few random 10 counts in between rounds kept the PAX together.
Round 1
- 30 Sister Mary Catherines (each leg one), 30-yard sprint, 30-yard lunge walk
- 30 merkins, 30-yard sprint, 30-yard ?
- 30 big boy situps, 30-yard sprint, 30 yard YHC calls out “your choice!”
- Hold plank until all complete
- Brief forward fold and wide leg forward fold to stretch.
Round 2
- 30 squats, 30-yard sprint, 30-yard lunge walk
- 30 shoulder taps, 30-yard sprint, 30-yard bear crawl
- 30 leg lifts, 30-yard sprint, 30-yard backwards bear crawl
- Hold low plank until all complete
Round 3
- 30 monkey humpers, 30-yard sprint, 30-yard lunge
- 30 carolina dry docks, 30-yard sprint, 30-yard bear crawl
- 30 groiners (collective groan amongst PAX), 30-yard sprint, 30-yard backward bear crawl
- Hold side plank (alternate) until all complete
App. 0705 – PAX remained in open field for second phase of beatdown spreading out along the seawall for 11s consisting of box jump burpees at the wall and crunchy frogs at road. First box jump burpee seemed not so bad, but quickly “intensified’ as the PAX got deeper into the 11s. The “mumble chatter” from the earlier warm up pretty much all subsided at this point as we ground through the phase. Around 0720, YHC called off the remaining reps as only a few had completed the entire series. \
App. 0720 – Following a 10 count to regroup, the PAX mozied back towards the mothership stopping just short and circling up for the final phase of the work. Final phase started with “failure to launch,” a 10 second countdown in Al gore followed by a jump squat and immediately back to Al gore for a total of 5 reps. PAX on their six for 20 Russian Twists, LBCs, and Heel Touches (in cadence), and a round of 100s OYO to finish.
As PAX counted silently, the sounds of the lakefront became evident. The gathering seagulls began to make their presence known. As if inspired by his aviary companions, Q (i.e, Bird) leads PAX in a sun salutation a (mountain pose, high mountain, forward fold, halfway lift, forward fold, jump back to plank, chataranga, up dog, down dog). Q encouraged proper breathing for full effect – inhale rise up, ,exhale forward fold, etc.. Yoga session ended peacefully while the seagulls sounded their appreciation of the reverent moment.
App. 0730 – Pax mozies back to the mothership, circles up, and reports out in traditional fashion. YHC prayed us out.
Post Beatdown – Tank, MIA as of late, and like a ghost, runs by on the lakefront as YHC returns to his truck. Like a man on a mission, he doesn’t stop to chat and continues his journey, later texting to say that he was at mile 13.8 of a 14 mile run! Coffeeteria was well attended with a guest appearance by Grundy, still recovering from injury.
Thanks for the opportunity to lead, guys.
Bird
