A welcome and disclaimer was given and the workout commenced.
Side Straddle Hops – 1 Dz IC
Windmills – 1 Dz IC
Imperial Walkers – 1 Dz IC
Cherry Pickers – 1 Dz IC
Moseyed to Winthrop Drive for a mountain of Chicken wings. I gave the quick back story about my F3 name for those pax who may not know and went on to explain about my recent trip to western NY. While there I was there I had the opportunity to have some chicken wings from the famous Anchor Bar. Additionally, I had the opportunity to check out their main competitor, Duff’s. Much to my dismay, I discovered that Duff’s chicken wings were better. I just had to remedy this situation so my goal this morning was to “Make Anchor Bar Great Again.” How do we do that? By “consuming a mountain of chicken wings.” The hill at the end of Winthrop Drive was our mountain. At the top of the hill were four cones with the following, four different but similar exercises. We started at the bottom of the hill and ran to the first cone and performed the prescribed exercise. At the bottom of the hill there was a cone with Bleu Cheese & Celery (Squats). If at any time a pax needed to take a break to cool down, he could perform a dozen squats. Rinsed and Repeated for each exercise in round 1 and round 2. For time’s sake after two rounds we Omahaed and only ran back down after performing exercises for mild & medium and hot & extra hot.
|Round 1||1 Doz. Flying Squirls||Round 1||1 Doz. Burpees|
|Round 2||1 Doz. Carolina DD||Round 2||1 Doz. Mountain Climbers|
|Round 3||1 Doz. Merkins||Round 3||1 Doz. Knuckle Merkins|
|Round 4||1 Doz. SSH||Round 4||1 Doz. Smurf Jacks|
|Round 5||1 Doz. LBC||Round 5||1 Doz. Dying Cockroaches|
|Round 1||1 Doz. Hand Release Burpees||Round 1||1 Doz. Prison Cell Burpees|
|Round 2||1 Doz. Mountain Climber Merkins||Round 2||1 Doz. Mountain Goats|
|Round 3||1 Doz. Hand Release Merkins||Round 3||1 Doz. Prison Cell Merkins|
|Round 4||1 Doz. Star Jacks||Round 4||1 Doz. Bomb Jacks|
|1 Doz. Squats|
After Mr. Big Stuff gave us a 12 count, we moseyed to the far end of The Commons Plaza. While everyone took a break, I read the following scripture which I felt was apropo for our theme of victory and the fact that many of our pax are training to run or have run several road races.
1 Cor 9:24-25
24 – Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. 25 – Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever.
We then did wall sits with cascading merkins. Starting at both ends each pax performed 5 merkins. We then had my version of a “hot wing eating contest,” Balls to the Wall to see who could hold the position the longest. The winners were Ponytail (R) and Penny Pincher.
We moseyed back for the COT.
We ended with the Count-o-rama, Nama-o-rama, announcements and praises & prayer requests.
I closed us out with prayer.
As always, it is an honor to lead.
-Anchor Bar out