AO: The Swanson
Q: Bunsen ,
PAX: Petrol, Matlock, Chardonnay, DrPhil, Bunsen, Spinal Tap, Scarecrow, Disco
FNGs: None
COUNT: 8
YHC tried to give the Q away to make merkin debt easier for another PAX soul. Alas, it was not to be. I feared not, as there was (and always is) a plan!! The plan was…WORK! Under duress. YHC has been thinking a lot about functional fitness and how to embrace that. How do we better train our bodies to perform when the rubber hits the road. What would happen if we suddenly…had to ACT?!

To achieve this today, each set of movements was to be preceded by ramping up the heart rate. And the feats of strength that follow should be things we would need to do, or they aren’t isolated movements, per se.

WARMUP:
Motivators (because I was!) x 7 IC
String rippers x 10 IC
Sun Gods x 10 IC
Seal Claps x 10 IC
OH Claps x 10 IC
Reverse Sun Gods x 10 IC (thought I forgot, didn’t ya?!)

THE THANG:
8 rounds, 3:00 timer. If PAX finishes prior to timer, then recover (goal was to give 0:30-0:40 recovery. More or less, this happened). Multiple weight vests, rucks, cinderblock, and sandbags to choose from. Push yourself, don’t hurt yourself.

PAX were divided into 2 groups to perform set A or set B. Flip flop through the 8 rounds (PAX performed each set 4 times).

Set A:
1 x ladder (on bb court, back and forth from baseline to free throw then to half court, then to far free throw, then to far baseline)
6 x thrusters
6 x squats
12 x bent over rows

Set B:
1 x ladder (see above)
6 x ground-to-shoulder right side
6 x walking lunges (1:1)
6 x ground-to-shoulder left side
6 x walking lunges (1:1)

Immediately, PAX moved into Part 2, which was a 4:00 timed event (plan was to do 2 rounds, but only did one for time).

Sandbag shuffle length of court and back twice
12 x burpees
Hold plank for remaining of time (most PAX enjoyed this glorious time for 1:30 to 2:00).

MARY:
Flutter kicks x 10 IC
Hello Dolly x 10 IC
Box Cutters x 10 IC
American Hammers x 10 IC

ANNOUNCEMENTS:
Book Club, Friday 3/27 6PM Prost (“The Power and The Glory” by Graham Greene)
Ides of March is HERE – on your last workout this week, PAX owe 200 merkins divided by (#Q’s +1)!!!
Confirm June 14er to Scarecrow by 3/31 so he can reserve proper camp spaces.

COT:
Lifting up Matlock’s M, Tina, for continued recovery and blessing hands of her care providers to guide her healing. Same w/ his mother!
Safe travels to Scarecrow and his family!
Today is a feast day: celebrating the Annunciation of Theotokos (Virgin Mary). She is celebrated by many because she is, in fact, the first Christian!! Archangel Gabriel came to her with a message from God that she would bear the Christ, Jesus. Lots to discuss in all that, but she was asked (not told!) and she agreed. She was the first to accept Christ in her. We all must do this. Accept Christ. She is also celebrated for her virtue. It is true we say she lived her whole life as a virgin. God does not ask us to do the same, obviously. But he does ask us to live in virtue. We look to her as a model of this: live with a pure heart, accept God in our lives, and to do His will. I pray for all y’all and hope for your salvation. With love, breathe peace my friends!!