Warm-O-Rama

The Thang:

The first exercise was the ascending curb crawl. The pathway to the baseball fields are roughly 10 yards or so in width with a four foot high wooden barrier on each side. We started with one derkin, bear crawled to the other end, did two derkins, came back to the side we started on and did three derkins. We continued this pattern all the way up to 13th reps, which served as a catalyst for some moaning and groaning. I have to admit, YHC will probably never Q that exercise again.

The second exercise was the lazy Doras. There was some “we just did merkins” mumblechatter, but I paid no attention to the bellyaching. We partnered up and here’s how the sequence went. P1 did 10 merkins while p2 help plank. flapjack to 100 merkins. Then, p1 did 20 LBCs while p2 held six inches. Flapjack to 200 LBCs. Last, P1 did 25 squats while p2 held air chair. Flapjack to 300 squats.

The third part of the BD consisted of music based fun. The first song was Moby’s Flower. For every “bring Sally up”, we did an overhead clap. For every “bring Sally down” we brought our arms out flat to shoulder height. The second song was Are You Ready by Disturbed. For this one, we did American hammers the entire song and did a big boy sit-up for every “are you ready”. The last song was Danger Zone by Kenny Loggins. For the first half of the song we did Imperial walkers and for the last half, we did lunges to change it up a bit. For every “danger zone” we did a squat.

We finished up the workout with some yoga to stretch and strengthen muscles that are often neglected. Moves consisted of oak pose, copperhead knee droppers, bridge, cannonball, and a few other moves. We then mosey back to the flag.

COT:

Prayer Requests: Sharapova and his M and Brady Bunch’s recovery from surgery

announcements: Flight Deck has an active pre-order for shirts! I’m co-site Q at this AO, so I had to do some shameless promotion.