We all are guilty of over eating this time of year, given the cold and need to stay warm, we had a good bit of Cardio to avoid the normal Burpees and bear crawling for this Mothership. Pax all showed on time with not 1 but 2 shovel flags and off we go to the museum area for most of the workout.
Warm up
(25) Imperial Walkers
(21) Abe Vigola/Windmills
(12) Forward Arm Circles
(21) Peter Parkers
(12) backward Arm Circles
The Numbers How a subliminal pattern of 2112…..
Great lead in to first group exercise, a Red Barchetta: (or modified per F3 definition)
Off to field across from Museum
Every tree we run to, multiply by 10 to get the reps, then reduce each tree by 2 for next location and last rotation by 1. PAX reassembles upon each run. Rush’s music was never simple nor liked by all….
Here is what you get:
Run to 8th tree 80 SSH
Run to 6th tree 60 Mountain Climbers
Run to 4th tree 40 LBCs
Run to 2nd tree 20 merkins
Run to 1st tree and 10 Burpees (bear crawl in cold ground for this and only this now)
Back across the Street for a traditional Dora 123 with a run around the Museam as a timer, and then flap jack with Partners.
300 Squats (while Mathlete critiqued all our forms)
200 LBCs
100 Merkins
And apparently, this exercise is not named after the cartoon but a woman in F3 Community as I found out today at coffee.
Thereafter over to fountain for some dips and derkins
12 Dips
12 Derkins
10 Dips
10 Derkins
After repeated requests for Box Jumps, given my history with Mothership Q and injuries at the fountain, yes we did (5) reps with no injury, the curse is gone.
Then off to an Indian run with majority of Pax. Originally planned as a suicide run but again, burps were not the thing today.
Back Peristyle for some Mary:
Tribute to Late Malcolm Young and discussion on ACDC, Stay in plank for duration of song, Merkin everytime Thunderstruck is sung.
(15) Hello Dollys also accompanied by a soundtrack closer to home
(20) Flutter kicks
(10) merkins and that is it
Back to flag for Mame-a rama, announcements, Intentions, and naming a new FNG. Welcome Rolaids! Hope to see you back.
Remember the destrahan obstacle course next Saturday, no mothership in City Park, maps handed out by Mathlete.
Thanks for the opportunity to lead.
Bongo
