07/10/2021 - Iron Lion - The Gut Buster
AO: Iron Lion
When: 07/10/2021
PAX:
Number of Pax: 8
Pax Names: Baywatch, Cousin Eddie, Daisy, House Arrest, Magellan, Mia Hamm, Rudy,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Ghost Pepper
Introduction
The theme was 32 in honor of the BQ.
Warm-O-Rama
SSH in cadence to 32
Abe Vigodas 10
Leg stretches – 11seconds each leg
Mosey to base of the hill
The Thang
Thang 1
- Arms & Abs Leveraging the Hill’s Incline
- Derkins (declined Merkins – w/ heads towards bottom of hill)– 22
- Big Boys halfway up the hill (w/ heads towards bottom of hill) – 10
- Sprint up the hill
- Diamond-hand Merkins on top of the hill – 5
- Mosey down to half-way point on hill
- Merkins (w/ your head towards top of hill)– 15
- Big Boys halfway up the hill (w/ your head towards top of hill) – 12
- Mosey up the hill for 5 more Diamond-hand merkins
- Mosey down the hill for a few more Merkins and Big Boys.
Thang 2
- Mosey back to basecamp
- Coupon workouts
- 16 Coupon curls
- 16 calf raises (as the rest)
- Repeated #2 4x
Thang 3
- The Gut Buster
- Everyone starts in and holds a plank during the Ghostbusters song (4min song). Every time they say “Ghost Busters” (or Ghost Pepper if you hear that instead!!) you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!!
- One more set of 16 Coupon curls for good measure.
Circle of Trust
Accountability is incredibly important and F3 Naperville helps keep us all accountable. The enthusiasm to HC keeps us coming out and getting up when we may want to catch a few more Zs. After only 2 months, I’m happy to be able to have my VQ and continue growing. Prayer for fellow PAX family and those we thought of privately.
Naked Man Moleskin
Credit to Cousin Eddie for having 6 as SiteQ and keeping me in line through my VQ. Excited to Q again and get sharper around the edges. MiaHamm thanks for the first HC and bringing the energy even though it looked like it’d rain when you HC’d. Rudy-appreciate you making the trek to Iron Lion for your first visit, hope I didn’t disappoint. Magellan appreciate the early HC getting us to my lucky number 8. MiaHamm, Daisy, House Arrest, Baywatch I hope when you hear Ghost Busters play again you instantly jump down and start doing more burpees.
Excited to Q again soon.