I scheduled to do Valentine’s Day at the Extender quite a few weeks ago. I knew I could have some fun with it. But before I even firmed up the weinke, the playlist had to be completed first. Nothing but love songs. (The playlist can be found at the end of this blast so that you can use them during the M Challenge.) Once it was finalized only then could I work on the exercises. I knew we were going to do some partner work to keep in the spirit of the day.
I showed up at 4:30 for a pre-workout ruck with Huggies and McAfee. I had to cut out a few minutes early to get music started, a few preparations, and to get the Ghost Flag out. Pax started rolling in about 5:20. I was hoping we had an even number and sure enough we did.
PAX (16): Tool Time, Larry Flint, Geppetto, Scuba Steve, Backdraft, Deuce, Huggies, Wham-O, Blueprint, Glen Ross, Grinder, Carlton, Tiger, Catfish, McAfee, Plumb Bob (Q)
North Posh, not be outdone by The Mutt, showed up to take back the Ghost Flag.
We mosied around to the back parking lot for some warmup.
COP: 25 SSH, 20 Grass Grabbers, 20 Imerial Walkers, Downward Dog, Cobra
I had to finish setting up the stations because I wasn’t sure how many we would need. It took a bit longer than I thought and unfortunately there was a little dead time. Sorry fellas. I’ll do better next time. However, we quickly warmed up once I got it all together.
We ran the following circuit:
Station 1: Partner Farmer Carry-Each pair carried three coupons the length of the parking lot and back. This was the push group
Station 2: Ace and Gary
Station 3: Ace and Gary switch positions
Station 4: Leg Throws
Station 5: Leg Throws switch positions
Station 6: Pickle Pounders
Station 7: Coupon Twist and Pass
Station 8: Back to Back Wall Sits
We completed the circuit three times.
Obviously we had some laughs with these exercises but that’s what makes this group so fun. I didn’t realize how core-heavy it was until after we started. I apologize for NOTHING!
To finish up the last 4 minutes, Deuce led the Pax with some Merkins, Catalina Wine Makers, and Diamond Merkins.
We circled up for Name-o-Rama where I presented each of my Brothers with a Little Valentine and Reese Heart.
Thanks for all those that came out, especially those from North Posh. Don’t get too attached to that flag!
PLUMB BOB OUT
P.S. The playlist:
Let’s Stay Together-Al Green
Thinking Out Loud-Ed Sheeran
Something-Beatles
You’re the Inspiration-Chicago
Your Song-Elton John
Waiting For A Girl Like You-Foreigner
Alone-Heart
Stuck With You-Huey Lewis And The News
How Sweet It Is To Be Loved By You-James Taylor
I’m Yours-Jason Mraz
Open Arms-Journey
Fly Me To The Moon-Frank Sinatra
Can’t Help Falling In Love-Elvis Presely
Unchained Melody-Righteous Brothers
Wouldn’t It Be Nice-Beach Boys
Always On My Mind-Willie Nelson
I Will Always Love You-Whitney Houston
F3 Louisville 