06/15/2020 - RabbitHole - The Coup & Ball
AO: RabbitHole
When: 06/15/2020
PAX:
Number of Pax: 6
Pax Names:
Uncle Rico, Gopher, Half Baked, Elmer Fudd, Louganis, Taps
Number of FNGS: 0
FNG Names: N/A
QIC: Taps
Introduction
Leaving presents on the top level of the parking garage, YHC noted the Lenexa Rec Center was filling up once again and was enjoying the thought of F3 being free and then I remembered I pay for a family membership there, damn.
Warm-O-Rama
10 Motivators (for Fudd and Louganis’ return from their RV trip)
The Thang
Thang 1 – 10x up and down the flight of stairs to City Hall, at a fast clip not a mosey.
Circled up in plank position, one pax performed 5 to 8 seal merkins on top of the Slam Ball (Parker Peters in between, then passed Slamm Ball to next pax while maintaining plank. Another pax started with 10 coupon (KB) swings, once done pax passed it to the next pax while again maintaining plank (goal was 2x through without leaving plank position). The other 4 pax while waiting their turn did various plank exos (L/R arm, chillcut, peter parkers, nolan ryans, Mayweathers). We went 2x through.
Thang 2
Pax ran up stairs to top of parking garage and took turns with carrying the 20 lbs slam ball on each shoulder for one flight of stairs, then passed it to next pax.
Once to the top, circled up in plank position, 3 pax did plank exos while waiting for the Slam Ball to do 8 to 10 seal merkins, one pax had a coup for 5 blockees 1st time through then 12 shoulder presses 2nd time through, the other coup (we added another) was for pax to perform 10 high pulls both times through.
Thang 3
Indian Run down each level of the parking garage, pax taking turns running with the Slam Ball. To transition the ball we halted at a good social distance behind each other and the pax heaved the ball up and over to the next pax in line behind him. This took us all the way back to the City Hall steps where each pax took turns running up and down 1x with Slam Ball elevated above their heads while the rest of the pax performed merkins, moroccan night clubs, seal claps, and OH claps until all pax were finished.
MoM-
20 IC Hello Dollys
20 IC Rosalitas
10 IC Box Cutters
2 set of Louganis (6 count movement or reps in each set), namesake performed it with a coupon and other pax had it easier with no coupon.
Circle of Trust
Announcement for grow ruck, Fudd’s July 11th rucking event in LaCygne, Father’s Day 2.0 workout next Saturday, and heads up to look on Slack for more info on possible F3KC 1 year anniversary event. YHC ended with a moment of silent reflection.
Naked Man Moleskin
During the COT, pax had a 30 year old male walking his dog come through our circle, we were taking up the entire area so no harm, but while he was traversing and during pleasantries, I noticed he was a pretty in shape dude and told him we are here at 5:30 every Monday morning and that he should join us…..the response….”I only work out with air conditioning!” hahaha…. The gloom with your brothers sharpens us and makes us stronger….that response definitely comes from someone who works out next to a FERN.