Smokehouse Smokefest on 11/20/21

PAX: Venom, Flo, HazMat, Crackshot, Lego, Coconut (Q)

Intro: Mission and core principles, Disclaimer. Theme of the workout is ‘Fighting the Flux’ in recognition of our fallen brother, Red Ryder.

Workout consisted of a mosey loop down to the sluice-gate and back to the city hall park, interrupted at several points by a FluX interlude.

FluX = 55s Flutter Kicks, 5s rest, 55s X-factor, 5s rest.
FluX was usually followed by two other exercises having inspirational names or themes.
55s something 5s rest, 55s something else.

Mosey to stop 1
Stop 1: FluX + No surrenders + Imperial walkers
Mosey to stop 2
Stop 2: FluX + Step Ups + Merkins
Bearcrawl across the bridge to stop 3
Stop 3: FluX + Step Ups + Merkins
Heavy work- grab a rock from the river to use for a coupon–
55s overhead presses, 5s rest, 55s coupon squats, 5s rest. Repeato.
Mosey to stop 4
Stop 4: FluX + SSH + air squats
Mosey to stop 5
Stop 5: FluX + Treehugger + plank hold
Mosey to stop 6
Stop 6 (back at the park)
No Surrenders + Step Ups + BBSU + Superman.

COT with Crackshot as the 6. Nice things to say about Smokey (Smokey EH’d Crackshot with a welcoming salvo like: “hey you look dumpy and overweight, how about joining us for a workout?”). Crackshot was a competitive pistol shooter as a lad. Now a family man–dad of 2, and key member of the Grand Rapids PAX.

Honor and a pleasure to lead!