06/17/2019 - Tomahawk - The Hemsworth
AO: Tomahawk
When: 06/17/2019
PAX:
Number of Pax: 7
Pax Names:
Bush League, Slap Shot, Ditka, Dollarstore, Woz, Blistex, Taps
Number of FNGS: 0
FNG Names: N/A
QIC: Taps
Introduction
YHC noted that as the Pax rolled into the parking lot all cars were slowed to a 2 mph pace worrying that coupons or KB’s were sprinkled throughout the parking lot, but to their surprise they found none (but were they just out of sight?). The Pax soon found out.
Warm-O-Rama
SSH – 15
Monkey Humpers – 12
Smurf Jacks – 8
The Thang
Pax lined-up single file for an Indian Run to the 1st station, while on run the 6 dropped and did 4 Merkins then caught up to the Pax lead, repeat until all Pax performed the Merkins.
1st station – circled up around coupon in plank, all held plank while each Pax rotated to middle with alligator crawl up to Merkin to perform 3 merkins, 1 on each side trying hand release up from each side. Circle performing mayweathers in plank, travolta’s in plank, then low plank until all Pax were finished with the coupon Merkins.
Indian run to next station while the 6 performed 3 burpees before catching up to Pax lead, once all Pax performed, sprinted to 2nd station.
2nd station – circled up around dumbbells, circle did Apollo Creeds (sumo squat hold while jab punching), while each Pax rotated to middle to perform 8 squat/shoulder press with either 20/25 lbs. Circle moved from Apollo Creeds into Overhead Claps, Seal Claps, and Little Baby Arm Circles until all Pax had finished in the middle.
Indian run to 3rd station while the 6 performed 5 squats then caught up to the Pax lead, once through Pax finished with sprint to 3rd station.
3rd station – circled up on 25 lbs KB, circle performed Monkey Humpers, Mary Katherines, Sumo Squats while each Pax took turns in middle doing 10 goblet squats with KB.
Indian run to 4th station while the 6 performed 4 SSH then caught up to the Pax lead, once all Pax had performed, finished run with sprint to 4th station.
4th station – circled up on dumbbells, circle performed Standing MC’s, Sumo Hold w/Hands Above Head, while each Pax rotated to middle to perform 8 Bent over Rows w/20 or 25 lbs dumbbells. Once done, moseyed back up hill to parking lot (little over 1/4 mile), three-quarters of the way took 10 ct for a quick breather while discussing a video posted to Slack by YHC of 104 year old doing sprints and encouraging the Pax to ask themselves, if he has another gear, we all do, and Pax finished with a sprint to parking lot.
At Parking lot, YHC demonstrated what is called the “Hemsworth” or Thor’s animal workout (look it up on Youtube). Consisting of 8 rapid succession exercises:
1) 4 quick squats
2) Bear Crawl – Forward 2 parking spaces
3) Backward B-Crawl – 2 parking spaces
4) Bear Merkins – a Merkin in a bear crawl position w/knees tucked-in (4)
5) Step-Thrus – B-Crawl pulling r/leg thru to left, vice versa (2 pkg spaces&back)
6) Jump-Ups twist left, back middle, twist right, back middle, rinse and repeat
7) Plank Tuck Jumps Up/Back – 4
8) Plank Jacks – 10
Pax finished in a tight circle, on YHC right/left command did 1/4 jumps each way (10) then 180 degree turns right/left (10). Finished with 10 Firecrackers (tuck jumps). Moseyed back for Mary.
MoM –
Reverse Baby Crunches – 18 (on up)
Toe Touches (Feet at 90 degrees) – 12 (on up)
Gas Pumpers – 15 (IC)
WWI SitUps – 14 (on up)
Circle of Trust
Pax spoke about physical improvements since starting F3, Dollarstore down 2 belt notches! Blistex brought it home with a Prayer.
Naked Man Moleskin
Pax noted sweat impressions on the parking lot pavement that resembled a crime scene, mumblechatter was heard that went something like – that much sweat means it must-a-been a hell of workout!