Northern Exposure

Northern Exposure

Workout Date:





Beaker, Cubby, Burgundy, Viagra, Quaker (QIC)

The Thang:

YHC has been trying to post with my northern brethren for some time, however, work schedule dictated other priorities.  Wait! the Q is open for Timeshare, should I do it? Can I do it! After Monday’s beatdown at BombSquad One Call gave me a nudge in that direction, then followed up with Mumble Chatter on Slack. Unfortunately, I didn’t see the Slack Mumble until 9:35 PM, but when I did I immediately let One Call know that I would take that Q! Then I logged on to the Q-Sheet to find that it had been filled by Beaker! No worries, YHC still planned out my Q and loaded up the coupons just in case Beaker would defer. I arrived at the AO early and set up 4 pain stations at the park, then drove over to the Watertower. I still had about 20 minutes to spare! Lets do a pre-run. 1.5 miles later YHC arrived back at the AO just as Beaker rolled up followed by Viagra. Beaker graciously deferred the Q. Next to arrive was Burgundy sporting his running shorts & no gloves! Cubby came in hot just as we began.

AO: TimeShare

Conditions: 26 degrees, cool but refreshing

1 Minute Warning

Proper Disclaimer

COP: 25 SSH IC; 21 Windmills IC; 20 TTT IC; 22 Merkins OYO; 15 Little Baby Arm Circles IC; 15 LBAC Reverse IC; 15 Overhead Claps IC; 30 Flutterkicks (4 count) IC

Mosey to Park . . . Circle Up for recital of 5 Core Principles- (1) Free, (2) Open to All Men, (3) Outdoors, (4) Peer Lead, (5) COT .

The THANG:  Burnouts in the Park

Pain Stations #1 :  Exercise #1 -Shoulder Shrugs (two 30 lb Buckets); Exercise #2 – Fly’s (two 10 lbs plates); Exercise #3 – Forward Raises (two 10 lbs plates) . . . all exercises are AMRAP with goal of 25 -30 Reps

Pain Station #2: Exercise #1 – Straight Bar Curls (45 lbs);  Exercise #2 – Dumbbell Curls (20 lbs x 2); Curls (35 lb Plate) . . . all exercises are AMRAP with goal of 25 -30 Reps

Pain Station #3: Exercise #1 – 50 lbs Basket Squats; Exercise #2 – Lunges (two 25 lbs Plates); Exercise #3 – Jump Squats . . . all exercises are AMRAP with goal of 25 -30 Reps

Pain Station #4: Exercise #1 –  Tricept (30 lbs Sandbag); Exercise #2 – Tricept (35 lbs Plate); Exercise #3 – Tricept (PAX Choice) . . . all exercises are AMRAP with goal of 25 -30 Reps

PAX took turns running around the perimeter of picnic table area, after each PAX did his run we switched out & rotated coupons/exercise. . . When all PAX completed their run we contiued to rotate through the coupons but now the ‘running PAX’ ran to the pic-nic tables and did one of the 5 exercises at the Bonus Stations until all PAX did 1 round at the bonus station. . . .we countinued to rotate through the coupons/exercises but went back to running the perimeter until all PAX completed a 2nd perimeter run.

Center Bonus Pain Station: Exercise #1- 20 Merkins (Cubby) ; Exercise #2 – 10 Burpees (Viagra) ; Exercise #3 – 20 Flutterkicks (Burgundy); Exercise #4 – 20 Decline Merkins (Beaker);  Exercise #5 – 10 Burpees (Quaker) .

After a 5 Count we all  recited F3 Mission Statement – “(1)Plant, Grow, & Serve (2)Small Workout Groups (3) for the Invigoration of (4 )Male Commuinity Leadership”

More Burnouts – Each PAX individually runs to a pain station & grabs a coupon of choice for AMRAP . . . QIC calls time and all PAX run back to Center Pain Station for Burpee Ladder (#realcrowdpleaser)

All PAX rotate through every coupon . . . The Burpee Ladder went up to 5 then we brought it down to 2 . . .then we finished with 10 Burpees . . . total of 34 additional Burpees performed in the Center Bonus Pain Station

Mosey to Shovel Flag for Mary around the Horn (Beaker had to exit early): 15 (4 count) Flutterkicks IC (Quaker); 15 BBS OYO (Viagra); 15 Mountain Climbers IC (Cubby); 15 Hillbillies IC (Burgundy); 10 Freddy Mercury (Quaker); 10 American Hammers (Viagra); 10 Merkins OYO (Cubby); 15 Overhead Claps (Burgundy)

Time Called

COT: Announcements: 2nd F lunch in NMB scheduled for last Wednesday of the month; Mens Leadership Study beginning next week (see Twitter & Slack for details)

Prayers for Burgundy’s new foster children and all children in Fostercare; General prayers for all PAX, especially those who are on IR

Quaker, Aye

Leave a Reply