9 Pax decided to show up early Monday morning to prepare themselves for a semi-unlikely but definitely possible situation in the world we live in today. We had a few guys post that don’t normally come on Mondays, I think everyone was secretly hoping to become the backup Q anticipating a Q fartsack from BM *cough Warpig & Woz cough*, sorry it didn’t happen guys, but glad y’all made it out for the start of my comeback tour.
Started out with a Mosey to the pier and back to the main flagpole.
- 20 smurf jacks IC
- 20 Copperhead Squats IC
- 20 Copperhead Merkins IC
- 20 Mountain Climbers IC
- 10 partner merkins IC (me hammerhead and rosebud had a 3some due to uneven numbers)
- 20 SSH IC
- 25 Flutterkicks IC
- 20 Rosalitas IC
Mosey to Warpigs truck (shouldn’t have pulled in with your tailgate down)
Grabbed concrete blocks! Slowsy to tree line, proceed with ‘Block bear’ (bear crawl while dragging block) to designated spot….heehaws form was ugly, just saying. Next performed ‘Backwards Block Bear’ back to original start point. Q decided to get rid of the blocks, carried overhead with stiff arms back to dump the blocks in warpigs truck. slowsy to F3/USA flag.
On to the Subject, Active Shooter Scenario. As Woz graciously pointed out, stealing my thunder, you have 3 options if you find yourself in this situation, and generally should always be followed in this order, obviously depending on the variable and factors. RUN, HIDE, FIGHT.
- We RAN! Kept a low profile, hands up in the air and visible, and zig zagged to the picnic benches. (we looked like idiots, and yall made fun of the exercise, but screw yall.) We proceeded with 10 Burpees OYO. We RAN again, same beautiful form and style to the library. We performed more merkins, flutterkicks, etc.
- HIDE! Everyone found a wall and we performed a 2 minute peoples chair, 1 minute of which we did wonderbras. PAX then held a 60 second plank positions. Lastly, best we could, PAX did decline peter parkers against the wall, which cowtipper later “corrected” me were known as ‘Aussie Mountain Climbers’, even though I picked up this exercise at his old stomping ground in charlotte, whatever. Left library, and did Rocky Balboas for 60 seconds on the ‘bottom stair/ground’ depending on your perspective, WOZ, sheesh, tough crowd.
- FIGHT! Lastly, to simulate a fight, Q employed a Breathing Ladder- ascending ladder of one rep followed by one breath, then 2-2, 3-3, 4-4, 5-5. For breathing we inhaled for 2 seconds, held for 2 second and exhaled for 2 second. We did 1-5, then back from 5-1 with 8-Count Body Builders, in cadence. Controlling your breathing was actually kind of hard, almost as difficult as the exercises. The goal of this was to invoke more of a fight or flight response which would eventually lead to a panic breathing state – this helps get the body in the yellow/cautionary stage, but be able to keep a cool head and focus on the task at hand, staying alive.
Closed out, welcomed a FNG, Tick Tock (Cowtipper brought him, heehaw named him), Welcome Lance Simpson, also great performance for your first workout.
Thanks for accepting me back in to the group after going MIA for a hot minute, or 6 weeks while I was ‘resting’ for my heavy.