Aiken Legs, and Shoulders too

AO: The Gladiator

When: 05/11/2021

PAX: Brownie, Bunyan, Dreamer, Delicious, Speedo, Tar Heel, Cheneral, Tebow, Scratch Off, Wicka Wicka, Vertigo, Raspberry Pi, Shiner, Saint2O, Laces, Scar, Stroller

QIC: Stroller (@f3_stroller)

3 PAX set out for a pre-run. Some of the PAX were hoping there wouldn’t be hills…come on, this is the Gladiator!

Great crowd when we got back. Just before 0530, YHC began the disclaimer.

Warm-O-Rama:

No mosey. In your spot for warmup:

  • 25 SSH
  • 10 Weedpickers
  • 25 Moroccan Nightclubs
  • 15 Copperhead Squats

Now we mosey to the top parking lot (Eves Rd.), with 10 burpees at each speed bump. Yes, the crosswalk is a speed bump. 30 total before we arrived at our destination.

The Thang:

Thang 1- Aiken Legs

20 Squats

20 Star Jumps

20 Lunges (10 each leg)

20 Bonnie Blairs (10 each leg)

Q said we would go until we got tired. Turned out to be 3 rounds, although the sequence earns it name right around the first set of Bonnie Blairs.

10-count and then mosey behind the tennis courts over to the pavilion.

Thang 2- Bench Work

Start with 20 derkins, 20 dips…because what else does one do with these benches?

We were slightly ahead of schedule, but then Vertigo requested a rinse and repeat. And so we did.

YHC introduced the Burpee Step-up. It’s what it sounds like. Much fun. 10 total.

2 rounds of 10 derkins and 10 dips, and add 10 BBSUs. After both rounds, 10 more burpee step-ups

Mosey to the backside of the rec center.

Thang 3- Donkey Dans

A 1:3 ratio of Mercans to Donkey Kicks. Start with 1 mercan, then 2, 3, and so on. This gets tough really fast. Lots of groaning here. We made it through round 7 before Q called for a “treat yourself” break with a run around the parking lot. Then came back to the wall and knocked out the last 3 rounds.

Extra long mosey back to the flag.

Thang 4- Mary

We had already smoked our shoulders and legs, so it was appropriate to take 6 full minutes of Mary. Variety of exercises- LBC, BBSU, Dying Cockroach, American Hammer, Mountain Climber, Gas Pumper. Speedo showed out with 20 Hand-release Mercans.

COT:

Quiet crowd today. Praise for a great convergence.

Naked-Man Moleskin:

Always a joy to be back with the men of the Gladiator. Thankful for this group

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