Q: Erik Cabral (Styx)
PAX: Patrick Chow (Black Hole), Marc Rubenstein (ScarU), Matt Hopkins (Brisket), Attila (Jeremy Stitts)
FNGs: None
COUNT: 5
WARMUP: Michael Phelps, DC, Thunder stretches
THE THANG:
FIRE DRILL – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.
FOREST TO SEA – Conducted on any field, parking lot or basketball court that has a halfway point. You bear crawl to the middle and crab walk the rest. The bear represents your forest and the the crab is the sea. You can throw some burpees in at the half way point to help countdown (5,4,3,2,1) and to make the exercise harder. The length is up to the Q.
FIREMAN CARRY – Team up and try ot match sizes. One partner carries the other on his shoulders (Fireman style) for a certain distance, then switch.
AM HAMS – Sit on your 6. Legs bent in the air (crossing ankles is easier, uncross them for a harder variation). Hold your fist in the other hand and twist your body to touch the ground on one side, then the other. That’s a 2 count move.
IMPERIAL SQUAT WALKERS – Cruel cousin of the Imperial Walker. This 4 count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat. Rushing the count produces girly squats.
TWINKLE TOES – This is an Al Gore (holding a squat with your arms & hands out in front of you) while doing calf raises.
HAIL MARY – Partner up, near picnic table or other such object. First man planking on ground, second man with his legs on first back doing dips with his hands on picnic table. flapjack after each set.
MARY: All of them! 🙂
ANNOUNCEMENTS: announcements
COT: Thank God aka “SkyQ” who makes this all possible. Continuing to guide us and make us stronger mentally, physically, and spiritually. Which allows us to be stronger men to be better sons, brothers, husbands, fathers, and leaders in our communities. Keeping this in mind we lead by example during Thanksgiving as we navigate through conversations and family traditions.
