19th AO Beatdown

QIC

Padawan

AO

Wreck Center Sat

PAX

Bergundy
Debs
Kipling
LeadPipe
Padawan
Phileas
Rossy
Shingle
Streaker

Workout

Warmup

Goofballs (15)

Chest Stretch (15 seconds)

Cross body shoulder stretch (10 seconds each arm)

Imperial Walkers (15)

Windmills (15)

Inverted stretch (10 seconds each leg)

Butterfly stretch (15 seconds)

Dynamic warmups

Frankensteins

Buttkickers

Side shuffle

Thing 1: Four Corners (100 merkins total)

Start in the middle of the field and do 20 merkins, then go to each corner and do an exercise. Return to the center for 20 merkins each time.

Corner 1: Never surrenders (15, OYO)

Corner 2: Crab cakes (20, 2 is 1)

Corner 3: Smurf Jacks (15, IC)

Corner 4: Supermans (10 yellow suns, 10 red suns)

Repeat with BBSU’s instead of merkins, backwards run instead of regular run

Thing 2: Musical Interlude

Play Tubthumping

Start doing SSH’s

Every time you hear “I get knocked down, but I get up again” do a plank get up, run in place otherwise

“You drink some whiskey drink” — Apollo Ono’s

Sax interlude — SSH’s

Thing 3: Old Fashioned Exercises (25 total merkins)

Captain Therkins

1 big boy sit up, 4 American Hammers, 5 merkins
2 big boy sit ups, 8 American Hammers, 5 merkins
3 big boy sit ups, 12 American Hammers, 5 merkins
4 big boy sit ups, 16 American Hammers, 5 merkins
5 big boy sit ups, 20 American Hammers, 5 merkins

Donkey Kicks at wall (25 OYO)

Wall sit (20 punches IC)

Balls to the Wall (60 seconds)

Wall sit (20 grady corns IC)

Balls to the Wall (60 seconds)

Mosey around the half field

Thing 4: Tabata at the benches

4 minutes of each exercise (20 seconds on, 10 seconds off)

Bulgarians, one leg (4 sets)

Bulgarians, other leg (4 sets)

Mary

PAX Choice, but each PAX names his favorite AO and why — for the record, Donut Shop got 2 votes!

COT

Thanks to Kipling for organizing the SPF Challenge. Some reflections on the 19 AO’s I have visited:

Munger is late to all of them
Greenest AO: Tundra coupons
Hardest: Conspiracy (toughest mile)
Most meditative: Chernobyl
Best singing: whichever workout Dos is at
Best Coffeeteria (IMO): Publican on Sundays.

Announcements

Coffeeteria at Fairgrounds with Farmers Market donuts!