The Pancake

AO:  The Patriot

QIC:  Poe

PAX: Maj. Payne, Bone, Noodle, Sauerkraut

It was dry and just about freezing, a precursor of colder things to come this week.

WU:

SSH x 15
BAC (front) x 10

BAC (rear) x 10
Imperial walkers x 10
Butt kickers x 10
Cherry pickers x 10
Merkins x 15

The Thang:

All exercises done with “help” of a 40-pound Spartan pancake, known in other circles as a small sandbag.  Carry the Pancake any way you want, just not on your shoulder.

Pax started off with a Ricky Bobby lap around the track, pax in front carrying the Pancake.

Then, Pancake Ring of Fire:

Round 1 – high plank passing the Pancake by pulling it under body to next pax, twice around each direction

Round 2 – Al Gores with Pancake overhead high toss, 2 tosses each, twice around

Round 3- high plank to burpee pancake slams, 2 each, twice around

Then over to the Arena, slowing to traverse the parking lot with lunges, passing the pancake to the next pax over on each lunge.

Then, carry pancake up the stairs and around the Arena as the timer while rest of pax perform in rotating stations:

Round 1 – Johnny Dramas, Dips, left leg pistols, right leg pistols

Round 2 – Johnny Dramas, merkins, left leg step ups, right leg step ups

Then, back to the start.  Wall sits passing Pancake, then squat thrusts, then wall sits with overhead presses.

Five minutes left to finish up with agility drills.  Half-yard steps for 25 yards forward, backward, each side, and each side karaoke.

Mary included Flutter kicks, LBCs, windshield wipers, babies, and ??

COT:  Sunday was International Holocaust Remembrance Day.  Not only should we remember but we should also be thankful that we live in the most peaceful time in human history.

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