Holding the wall at iron throne

Holding the wall at iron throne

QIC: crash

Date: 11/14/2022

PAX: green acres, greenspan, zima, airbag, frostbite, ziggy stardust, crash

Wall work planned for Iron throne and the field and wall properly lighted, the PAX assembled on a chilly morning for:

Warmup

20 SSH, 12 IST, 6 Abe Vigoda, 12 Hillbillies,
12 Arm Swirly FW, 12 Arm Swirly BW, 10 Michael Phelps,
Hip flexor stretches in grass nearby about 20 sec each.

Mosey down street to corner of field stopping ~3x

10 merkins, 20 lbcs, 30 squats
10 merkins, 20 lbcs, 20 iron mikes
10 merkins, 20 ww2s, 20 heels to heaven

Thang(s):

Hold the wall:

White wall – Balls 2 wall, counting down from 10 down the line each pax counts up or down

Dora from wall- 6 trips each round 3 per partner:

60, partner 1 run or walk and do 10 merkins, partner 2 balls 2 wall
120, partner 1 run or walk and do 20 ww2, partner 2 alternating leg raise
180, partner 1 run or walk and do 30 squats, partner 2 wall sit

Viserion (The Ice Dragon) Tabata: 45 s on, 30 s relax:

V-ups
Iron Mikes
Shoulder Taps
Elbow to Knee (I think I forgot this one – Zima commented here how kind it was to have ranger merkins follow shoulder taps)
Ranger Merkins
Inchworm in Place
Outlaw (Big O)
Nolan Ryan or No Surrender

Mosey to start

Mary

Ring of fire, Merkins around the circle starting with 2

Finished right on time.

No announcements, no prayer requests

YHC took us out with a prayer for gratitude.

NMM

There was a lot of appreciation for the variety of exercises, the quadricep feelings, the extended inverted handstands, the intelligent staging of exercises to cycle through the muscle groups, etc. A great deal of appreciation for the motivating and exciting playlist – selections from Peaky Blinders.  YHC was feeling the love! Zima and Green Acres RIROd. Greenspan did a pre-run. Thanks everyone for coming out.

Here is the playlist for your enjoyment.
https://open.spotify.com/playlist/0WeMi0eWR5wgXnUR2sAdP0?si=201fadef501e496c