AP this Saturday hosted dual workouts.  One workout for those pax that are in rehab led by Lobstaah and the other looking for a bit more burn, lead by Chilipepper.  5 Core principles were announced and the Pax diverged to their respective Qs.

The hotter the Chili Pax Mozied, with the traditional mumble chatter along with High Knees, Butt Kickers, Side Shuffle and Arm Circles.  We then headed to the echo chamber and circled up to do 31 SSH and 10 Strawberry pickers.

To start getting things heated up the pax did SSH and Burpees on Ghost to Ghost Busters Team Song.    Once the pax got it’s breath we jumped into the fire..  It is noted that Chilipepper was advised of this work out by Bing and Lancelot, both of who did not post…  Gonna half-to do something about that!

• 1st Challenge.  1 Mile run then consume a Red Bell Pepper + The Steinl

Steinl = Hold plank for 30 secs, then lower to forearm plank for 30 secs. Then 10 merkins IC. Then peter parker, mountain climber, parker peter with one leg. Should be outside elbow, then chest, then opposite elbow. 10 IC. Then 10 merkins IC. Return to plank and repeat. Flap jack with the PP’s. Finish with merkins to complete 1 set.

• 2nd Challenge.  1/2 Mile run then consume a Jalapeno + Captain Therkin

Captain Therkin: Captain Thor modified with 5 merkins between each set. 1:4, 5x merkin, 2:8, 5x merkin, 3:12, 5x merkin, etc.

• 3rd Challenge.  1/2 mile then a Serrano + Burpees x 20
• 4th Challenge.  1/4 mile then a Habanero + 1 Minute Balls 2 the Wall
• 5th Challenge.  1/4 mile then a Habanero + 1 Minute Wall sit (Note: was not able to get a Carolina Reaper which was prescribed in the beatdown)

Note:  we did modify distance due to tome constraints, original prescription was 1 mile at each challenge.

 

The Rehab Pax did the following:

Side Straddle Hops x 15 count

Toy Shoulders across echo chamber and Nur Back x 2

Side to Side across echo chamber x 2

Warm-Up – 30 seconds each

1. Toy Shoulder – Right
2. Toy Shoulder – Left
3. Butt Kicks – Right
4. Butt Kicks – Left
5. Agitators
6. Hamstring Stretch – Right
7. Hamstring Stretch – Left
8. Hamstring Stretch – Center
9. Hip Adductor Stretch – Right
10. Hip Adductor Stretch – Left
11. Hip Flexor Stretch – Right
12. Hip Flexor Stretch – Left
13. Calf Stretch – Right
14. Calf Stretch – Left
15. Michael Phelps

Each Exercise for 30 seconds with each set ending with side straddle hops

Set #1

Squats

Moroccan nightclubs

Imperial walkers

Carolina Dry Docks

Side Straddle Hops

 

Set #2

Squats

Overhead claps

Straight Arm Agitators

Monkey Humpers

Side Straddle Hops

 

Set #3

Press Ups

Bridges

German – Push the Boulder

Merkins

Side Straddle Hops

 

Set #4

Press Ups

Bridges

German – Short Swim

Heel Taps

Side Straddle Hops

 

Set #5

Press Ups

Bridges

German – Temper Tantrums

Shoulder Taps

Side Straddle Hops

 

Set #6

Press Ups

Bridges

German – Scissors

Plank

Side Straddle Hops

 

Each Set was done twice

 

Announcements

• WildPax Sign Up!!  Do it!  Dec 3, 4 & 5.
• Manziel& Rowdy’s Alzehmers Walk, Nov 21st

Praises and Prayer Requests

• Stage Coaches recovery
• Quick Draw
• First Responders