1:4 = pain

Preamble:

It was good to be back at the Norseman, YHC always enjoys being the 6 every now and then, and the Norseman HIM are sure to accommodate each time I visit.

Warm-O-Rama:

Mosey over to the large parking lot for a different twist on the old school favorites.  4 corner warmup OYO.

• 10 Weedpickers
• 15 Imperial Walkers
• 20 Copperhead Squats
• 25 SSH

The Thang:

YHC informed the PAX that we would be doing a circuit of 1:4 Ratio pain stations.  We moseyed around the park and found 5 destinations for the following:

• Bonnie Burps – 1:4 ratio of Burpee to Bonnie Blairs
• Captain Thor – 1:4 ratio of Big Boy Situps and American Hammer
• Jack Webb – 1:4 ratio of Merkins to Air Press
• Lt Dan – 1:4 ratio of Squat and Lunge
• Donkey Dans – 1:4 ratio of Merkins and Donkey Kicks

After a 10 count to catch our breath, we had a short mosey back to the flag for 4 MOM.

COT:

Always an honor to lead this group.  Prayers were spoken to help us EH more sadclowns in the area.  Lots of room at Norseman for growth.  Announcements included signing up for the Spearhead Challenge and the 2 year anniversary of the Wreck on Wednesday.  4 posted for a convergence coffeeteria with the Rubicon, great conversations were had.

Naked-Man Moleskin:

Lots of moaning and groaning today, especially from the Q.  YHC learned that it is hard calling cadence for 45 minutes while performing hard exercises.