8 Minutes of Hell

AO: The Colosseum

When: 03/27/2021

PAX:

Number of Pax: 17

Pax Names: 5-Putt, Better Call Saul, Bob Villa, Bunny Hill, Disco Ball, Dr. Fauci, Gopher, Heifer, Hot Boxx, Ozark, Pawn Star, StormChaser, Tourniquet,

Number of FNGS: 0

FNG Names:

QIC: Disco Ball


The BackBlast:

Arrived this morning about 5am, noticed I was way over dressed, for the 43 degrees, so started shedding layers prior to BC.  Set out signs and Radio in designated workout area.  As PAX started arriving greeted them all individually.

 

WOR-

  • Motivators from 6
  • Tappy Taps- IC 10
  • Imperial Walkers – IC 12
  • Arm Circles forward and backward- IC 10 ea way

 

8 MINUTES OF HELL

3-27 Q EBC- THE COLOSEUM

 

THANG 1- ONLY THANG

4 STATIONS, 8 MINUTES AT EACH STATION THEN ROTATE

STATION 1:  KETTLE BALL OR COUPON,  PAX CHOOSES ONE.

KETTLE BALL- rinse and repeat as time allows

  • Single Arm Clean and Press- 10 each side
  • 21’s
  • Single Arm Standing Tricep Extension- 10 each side
  • Single Arm Rows (lawn Mowers) – 15 each side
  • Goblet Squat- 25
  • Side Bends- 20 each side
  • KB Swing- 25
  • Merkin cross over – 10 each side
  • Single Arm Upright Rows- 15 each side
  • KB Good Morning- 15

Coupon Exercises- rinse and repeat as time allows

  • Clean and Press- 20
  • 21’s
  • Skull Crushers-25
  • Bent Over Rows- 25
  • Goblet Squat – 25
  • Side Bends- 20 each side
  • Coupon Swing- 25
  • Merkin crossovers- 10 each side
  • Upright Rows- 30
  • Coupon Good Morning- 15

 

 

STATION 2- ABS- 25 EACH- rinse and repeat as time allows

  • Big Boys
  • LBC’s
  • Right Side Crunch
  • Left Side Crunch
  • 4 count Flutter kicks
  • Scissor Kicks
  • 4 count American Hammers
  • Freddy Mercury’s
  • Leg Lifts
  • Box Cutters

 

STATION 3- BODY WEIGHT EXERCISES- 25 each- rinse and repeat as time allows

  • Bonnie Blairs (only count right leg)
  • Bobby Hurleys
  • Monkey Humpers
  • Merkins
  • Carolina Dry Docks
  • Supermans
  • Air Squat
  • SHOULDER KILL (without lowering your arms between, 20 each)
    • Small arm circles forward
    • Small arm circles backward
    • Overhead clap
    • Seal clap
    • Grady Corns (4 count movement)
    • Pretzel Shoulder taps (4 Count movement)

Station 4- Run Quarter mile loop of Parking lot

6MOM

Ring of Fire- PAX chooses exercise for 5 reps

 

COT:

Some of you were at my Q back in October when I talked about my sister going to Rehab, well update its been 5 months and she is doing great, and I asked her why this time was different, she had tried to get sober before but always relapsed.  She told me that its the support, and I asked her how it was different, she said I was different for example.  Before I would check up on her, and the first thing I would say is are you sober, or have you been drinking.  This time around the first thing I do is ask her how she is doing, how her job is going, I dont start off by addressing the problem.  This got me thinking, we have alot of PAX that do not post any more, and I have reached out to them, and the first thing I ask is how come your not posting, in thinking of what my sister said, I realize that the ones not posting have a problem, they are addicted to sad clown syndrome, and I need to approach them differently.  So I challenge you all to start reaching out to PAX not posting, and strike up a conversation with them, see how they are doing, lead the conversation to what we have cooking in Crossroads.  The goal is to relite that spark they once had, cause they had it.  They posted at some point, so now we have to nourish that flame and get it to light a fire under their ass.  When people do post that havent in a while, we have to be positive influences on them.  Dont razz them on how they gained weight or say where the hell have you been.  Ask them how they are doing, tell them that you are glad to have posted with them again.  We want to grow Crossroads, and we need the PAX that have fallen off the radar to do that.  We need to be true leaders and inspire those people stuck in sad clown, to pop out of it.  We need to be their support

Prayers:

Carmen San Diego’s Dad, who suffered a stroke, and his family

 

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