Exceeding Expectations at Purgatory
QIC: Spamalot
Date: 07/11/20
PAX: THE Pony Express, High Cotton, D-Day, Green Acres (WD), Huckleberry, Undertow, Splash, BMOC, The Singing Cowboy, Balco, Starfish, Bulldog, Zima, Argyle, Litterbox (WB), Bluto, Burns (WB), Spamalot (QIC)
Week long hype on Twitter? Check.
Humidity off the charts? Check.
Burpees? Check. (you read that correct)
As the Pax gathered for the beginning of yesterday’s beatdown, “The Ecstasy of Gold” by the late Ennio Morricone played. While timely, as he passed away last week, it is also the song the Metallica walks out to while touring. It starts slowly and builds and builds.
As the last notes faded, the Mission Statement and 5 Core Principles were stated. Time to get down to business.
Warm-o-Rama
SSH x 20, Mosey lap around parking lot, Alt. Shoulder taps x 20, Low flutter x 15, IST x 20 (lots of change of pace and staring right at Zima), Merkins x 10, Overhead claps x 20 (ALL IC)
TABATA TIME
45 seconds on, 15 rest for:
The “Spamalot” – Start with R leg back, L arm extended. Bring R knee up and L arm down until they meet. Repeat as fast as possible.
The Spamalot – L leg to R arm.
Burpees
Copperhead squats
Hand release Merkins
Jump Squats
Apollo Onos
Squat Pulses
“Bodies Hit the Floor”
The song – “Bodies”
The artist – Drowning Pool
Assume plank position. Every time “let the bodies hit the floor” is said – perform a donkey kick. Every time a number is said, do a merkin. Keep in Plank Position at all other times. Song length is 3:22. 20ish donkey kicks, and about 16 merkins. Heart rate was racing!
To the front of the school, form a line parallel to Polo road.
R leg hop to middle of parking lot. Return using R leg hop.
L leg hop to middle of parking lot. Return using L leg hop.
Lunge walk to middle of parking lot, and return lunge walking.
Mosey to Rock pile. Get a small, medium, and large rock.
Pick up large rock, carry to wall of school. Leave it there.
Return to remaining 2 rocks. With medium rock, assume low squat position and perform OHP x 15, IC.
Skull crushers x 15 IC
Low squat position and perform curls x 15 IC
Swap out for small rock. One handed squat thrusters x 15 IC. Flapjack to other hand x 15 IC.
With medium rock, goblet squat x 15 IC
Put down small rock. Back to large rock. Pick it up and move it to the fire hydrant. Leave rock there. Back to medium rock. Pick it up – off to the LIDO DECK.
Find a place on LIDO Deck for you and your rock. Put rock down.
10 R leg step ups.
Pick up rock and carry it down to the HOLE. Leave rock there.
Back to LIDO Deck.
10 L leg step ups.
Return to hole, get your rock and back to LIDO deck. Put rock down
10 Dips
Grab rock, and back to the hole. Leave rock. Return to LIDO deck.
10 Erkins.
Return to HOLE, and get your rock.
Back to the Rock Pile. Return medium rock.
Back to large rocks. Curls x 15 IC, Skull Crushers x 15 IC, OHP x 15 IC.
Return large rocks.
Time for MARY
Usual fare – low dolly, box cutters, mutton crunches, maybe a couple more.
TIME
NMM
Pax was concerned as even before the workout started, YHC did a couple of burpees.
Music selection was a bit aggressive at times.
Personal goal was to burn 700 calories during workout. Final results indicated that over 800 were burned.
Couple of things that may have been missed: 1) YHC tried as much as possible to have the pax go from a standing exercise to one on their back, 2) no substitute for moving rocks. Feel the burn.
Also, recently discovered the fun of pulse squats. LOVE THEM.
Other fun exercises include curls and OHP while in low squat position. Keep it fresh.
In terms of MC, YHC was far to focused to hear any.
Playlist was Bluto approved!
Great seeing BMOC again.
While not lifting my ban on Burpees, do expect to see them from time to time. It is easier to do them when you lose some lbs.
Announcements/Prayer Requests
THE Pony Express has Q at Purgatory next Saturday – THEME!!!
Starfish has the Q at The Outhouse on Monday. Bring a KB or suitable weight.
Snake Eyes has his VQ at VI on Monday! Be there.
#TheWork – Monday at 7:30 – Wobegon has the Q. Check Twitter for details
Prayers for Balco’s father who had open heart surgery
Prayers for Smash (Starfish’s 4 legged family member)
Prayers for my father (Jim), Aunt (Sally), and Aunt (Betsy), as we deal with the death of their brother Bob (my Uncle).
Prayers for Cheesesteak.
Thank you all for coming and Offsides for the invite!
SYITG!
Spamalot
#spamtan
#wearamask
