Title: Choose Your Own Adventure
DATE: 2023-12-09
AO: Eagle’s Nest
Q: Wax On
PAX: Flounder Sticks Blueline CareBear Kata Strat Corn Stock Dovetail Squash
FNGs: None
COUNT: 10
WARMUP:
7 to 1 Motivators!
10 Copperhead Squats IC
10 Copperhead Merkins IC
LBAC Forwards
LBAC Flapjack
10 Daisy Pickers

THE THANG:
Pax chose their own workout by individually selecting 5 exercises from each category to perform for 1:15 with a 0:30 break between each move. Some chose to stay at one station for 5 moves to smoke that muscle group, then rotate, some chose to rotate stations each time for a more balanced workout, and some just bounced around chaotically.

Arms
1 Merkins
2 Bag Drag Merkins (35# ruck)
3 Diamond Merkins
4 Archer Merkins
5 Peter Parker Pushups
6 Curls for the Girls (45# Bar)
7 Thrusters (Cindy)
8 Snatch (25# Kettlebell)
9 Dips
10 No money pulls (Stretchy Band)

Legs
1 Deadlift (80# Kettlebell named Bertha – we left a divot – see pic in reply thread)
2 Squat Hold
3 Apolo Onos
4 Goblet Squat (30# Kettlebell)
5 Frankenstein
6 Calf Raises (Using an aerobic step now called a MacStep after mac’s graceful fall off a cindy at the Union)
7 Medball Slam (Medball – now looks like a med pancake! Good job Pax)
8 Pistol Squat
9 Wheels on the Bus Squat (25# Plate – steer the bus, singing optional)
10 Sandbag Over Shoulder Toss (40# Sandbag)

Core
1 Big Boy Sit Ups
2 Crunches
3 Flutter Kicks (while holding an 80# sandbag)
4 Rosalita
5 Knee2Elbow Crunches
6 American Twists
7 V-Sit Hold
8 Freddy Mercury
9 Alternating V-Ups
10 WW3 Sit-Ups (Cindy)

Planks
1 High Plank
2 Low Plank
3 Side Plank
4 Other Side Plank
5 Star Plank
6 Other Side Star Plank
7 1 Legged Plank
8 Other Side 1 Legged Plank
9 Plank Jacks
10 Elbow Plank

Cardio
1 Agility Cones (too dark for cones, just run sinusoidal)
2 Side Straddle Hops
3 High Knees
4 Jump Lunges
5 Jump Squats
6 Burpees
7 KB Swings (55# Kettlebell named Helga)
8 MT Climbers
9 Sandbag Walk (80# sandbag)
10 Star Jumps

MARY:
Put everything back in Wax on’s van & Kata’s truck!

ANNOUNCEMENTS:
Shared the essay No by Dr Frank Crane with people to remind them that it’s ok to say “No” to people, especially during this busy Christmas season. Too many characters to add here, I’ll share it in a reply.

COT
Thanks for letting me lead the crazy this chilly morning.