Bluegrass Basics
AO: Boneyard
When: 2025-05-16
QIC: FannyPack
PAX (09): Busboy, Dutch Oven, FannyPack, Floater, Half-Dozen, Liquor, Manscape, Speedo, Stifler (Jeff Levy)
Preamble:
Getting back to basics today. Cleverly's playlist on tap as we hadn't listened to it a the Boneyard yet.Warm-O-Rama:
- Mosey out to the LAX field
- Clean the Green- one full lap of the field, picking up trash as we go from the herd of raccoons who destroy the field every weekend.
- Circle up near the center for standard fair- SSH, Weedpickers, windmills, arm circles, imperial walkers, morrocan night clubs.
- Start the Jams
The Thang:
- '5' corners escalator. Mosey around the field, add an exercise at each corner while repeating the previous exercises:
- 10 LBFC's- only count Crunch
- 20 Sumo Squats
- 30 Merkins
- 40 Bonnie Blairs
- 50 American Hammers
- De-escalate & work your way back down to starting corner, dropping an exercise at each corner as you go.
- High Plank for the 6
- Vicious Circles
- Line up in arc around the center field circle
- Bear Crawl bases counterclockwise
- Last man: 5 Burpees in the center, then run to the front.
- Repeat until everyone has had a turn
- Crab Walk bases clockwise
- Last man: 15 Freddy Mercury's AC, then run to the front.
- Repeat until everyone has had a turn
COT:
- Prayers for my M's mother who is starting chemo today.
- Reminder to listen to the AOM podcast on creating male community featuring the F3 Nantan.