The King

AO: The Ridge

When: 02/26/2021

PAX:

Number of Pax: 20

Pax Names: Blow Out, Bone Spur, Den Mother, Dilly Dilly, Disco Ball, Gopher, Hanger, Jellystone, Jimmy Neutron, Joe Dirt, Morticia, Pawn Star, Pi 3.14, Second Best, Shooter Mcgavin, SkidMark, Skinner, SoccerMom, Toby, Tourniquet,

Number of FNGS: 0

FNG Names:

QIC: Gopher


The BackBlast:

Warmarama

Tappy taps – 10 IC

Imperial Walkers – 10 IC

Mosey around lot – high knees, butt kicks, shuffle, switch shuffle sides, karaoke, switch karaoke sides

Arm circles forward – 10 IC

Arm circles reverse – 10 IC

Divided up into teams of 2 – 10 total – Split up into two lots.  Thanks for Den Mother bringing the tunes for the other group.

Thang 1 – The King

  1. Perform exercise below at starting cone, each PAX does all the exercises and reps, but reps can be shared
  2. One PAX performs the “walk” to middle cone and other does John Cusack with the coupon. Perform 20 SSH at cone.
  3. Swap where the other PAX performs the “walk” and other performs the John Cusack with coupon to the far cone.
  4. Perform exercises at the far cone, each PAX does all the exercises and reps, but reps can be shared.
  5. One PAX performs the “walk” to middle cone and other does John Cusack with the coupon. Perform 20 SSHs at cone.
  6. Swap where the other PAX performs the “walk” and other performs the John Cusack with coupon to the starting cone.
  7. In between each round, run down to the entrance road and back to the starting cone.
  8. Start next round.

Rd 1: Starting cone and far cone = 10 Burpees, 20 Goblet Squats, 30 LBCs;  Walk = Bear Crawl

Rd 2: Starting cone and far cone = 10 Burpees, 20 Bonnie Blairs (1 leg = 1/2), 30 Overhead Press; Walk = Duck Walk

Round 3: Starting cone and far cone = 10 Burpees, 20 Smurf Jacks, 30 Curls; Walk = Bunny hop

Round 4: Starting cone and far cone = 10 Burpees, 20 Mountain Climbers (1 leg = 1/2), 30 Bent Over Rows; Walk = Bear Crawl

Round 5: Starting cone and far cone = 10 Burpees, 20 Plank Jacks, 30 Chest Press; Walk = Duck Walk

Round 6: Starting cone and far cone = 10 Burpees, 20 Monkey Humpers, 30 Skull Crushers; Walk = Bunny Hop

COT

I mentioned in the preblast that yesterday we reviewed the concept of the King which is our daily discipline to train our bodies.  That said a true HIM or high impact man is not only looking to maintain the status quo with their fitness but are looking to accelerate or consistently improve their fitness.  Last night preparing for this COT I listened to the F3 podcast on this chapter in Q Source to gain some further insights.  In the podcast, Dreed uses the phase that “fatigue makes a coward out of any man.” And the way he gets the listener to visualize this is the thought of someone who is totally winded and hunched over.  In that position you are extremely vulnerable to be able to protect yourself both physically and mentally.  Conversely when you body is prepared for expected and unexpected you are not only physically ready for anything that comes you way but it always you to think fast and speak slow when under stress.   Lastly a man is best able to accelerate when running with faster men.  I clearly witnessed this between partners and the other teams this morning.  Keep accelerating men!

Naked Mole Skin

  • Thanks to Blowout for having my 6 and PI 3.14 for coffeeteria!!
  • Pawn Star is seriously bad at math as evident with his understanding of the number of reps for Bonny Blairs.  Quote of the day was him saying “Man Bonny Blairs are tough.”  My response was “they sure are when you do twice the number you were told to do.”
  • If I had a quarter for every question or complaint from Pawn Star and Tourniquet this morning, I easily could have bought a venti foo-foo drink at Starbucks.  They did have us laughing though…

Responses