AO: PorkChop Hill
When: 08/24/2024
PAX:
Number of Pax: 4
Pax Names: Sandworm,
Number of FNGS: 0
FNG Names:
QIC: Folgers
The BackBlast:
Espresso Juice – 8/24/24 at Porkchop Hill
Folgers here, after a 23-gram espresso straight to the dome, I Tokyo drifted my way over to Pork Chop Hill (PCH) to spread the juice to the fellow pax and beyond. The morning was primed with a solid crew of four: Moped, Escargot, Sandworm, and yours truly, Folgers.
Warmup:
We lit a low burn tinder on the derrière with the following:
- 24 Side Straddle Hops
- 10 Field Sobriety Tests (front-to-back leg shuffles while cherry-picking)
- 8 Pushups
- 10 Donkey Kicks (each leg)
- 10 Fire Hydrants
- 10 Weed Pickers
- 10 Windmills
Finished out with some mobility drills:
- Frankensteins
- Butt Kickers
- High Knees (there and back, 10 meters each way)
Dat Thang (The Pork of the Workout)
The juice was strong this morning, and the core was burning. We tackled the following, 3x through:
- 35 Seconds Plank
- 10 Glute Bridges
- 35 Seconds Right Side Plank
- 10 Donkey Kicks
- 35 Seconds Left Side Plank
- 10 Fire Hydrants
Next up, we took on Lt. Dans:
- 2 Lunges forward, 1 Squat, then 4 Lunges forward, 2 Squats… into the abyss we traveled together.
Private Bad Back:
- 2 Reverse Lunges backward, 4 Squats, 4 Pushups, 1 Stand Up, until we made our way back to the start.
Dora til the End:
A partner workout for two, one pax stayed at home base while the other ran 25 meters down and back. Pax switched and continued the home base exercises on the flip:
- 100 Pushups
- 200 Mountain Climbers (single count)
- Lastly, we hit the Dead Bugs until 0800. The Dead Bug, an elusive creature found only in the foothills of Appalachian Georgia, is known for its graceful and sophisticated motion. The juice was strong, but luckily, it stayed contained.
Circle of Trust:
Name-o-Rama and Count-o-Rama. Q wisdom of the day—embrace the power of “Yes, dear,” “I was wrong,” “I’m sorry,” and “What can I do to make this better?” A little communication training for dealing with the M.
Closed out with Prayer and Pledge.
Folgers out.
Footnote: Dead Bug – A core exercise where the participant lies on their back with arms extended toward the ceiling and legs bent at a 90-degree angle. The movement involves alternating the extension of the opposite arm and leg while keeping the back flat on the ground. Despite its humorous name, it’s a serious ab burner!
Espresso Juice – 8/24/24 at Porkchop Hill
Folgers here, after a 23-gram espresso straight to the dome, I Tokyo drifted my way over to Pork Chop Hill (PCH) to spread the juice to the fellow pax and beyond. The morning was primed with a solid crew of four: Moped, Escargot, Sandworm, and yours truly, Folgers.
Warmup:
We lit a low burn tinder on the derrière with the following:
- 24 Side Straddle Hops
- 10 Field Sobriety Tests (front-to-back leg shuffles while cherry-picking)
- 8 Pushups
- 10 Donkey Kicks (each leg)
- 10 Fire Hydrants
- 10 Weed Pickers
- 10 Windmills
Finished out with some mobility drills:
- Frankensteins
- Butt Kickers
- High Knees (there and back, 10 meters each way)
Dat Thang (The Pork of the Workout)
The juice was strong this morning, and the core was burning. We tackled the following, 3x through:
- 35 Seconds Plank
- 10 Glute Bridges
- 35 Seconds Right Side Plank
- 10 Donkey Kicks
- 35 Seconds Left Side Plank
- 10 Fire Hydrants
Next up, we took on Lt. Dans:
- 2 Lunges forward, 1 Squat, then 4 Lunges forward, 2 Squats… into the abyss we traveled together.
Private Bad Back:
- 2 Reverse Lunges backward, 4 Squats, 4 Pushups, 1 Stand Up, until we made our way back to the start.
Dora til the End:
A partner workout for two, one pax stayed at home base while the other ran 25 meters down and back. Pax switched and continued the home base exercises on the flip:
- 100 Pushups
- 200 Mountain Climbers (single count)
- Lastly, we hit the Dead Bugs until 0800. The Dead Bug, an elusive creature found only in the foothills of Appalachian Georgia, is known for its graceful and sophisticated motion. The juice was strong, but luckily, it stayed contained.
Circle of Trust:
Name-o-Rama and Count-o-Rama. Q wisdom of the day—embrace the power of “Yes, dear,” “I was wrong,” “I’m sorry,” and “What can I do to make this better?” A little communication training for dealing with the M.
Closed out with Prayer and Pledge.
Folgers out.
Footnote: Dead Bug – A core exercise where the participant lies on their back with arms extended toward the ceiling and legs bent at a 90-degree angle. The movement involves alternating the extension of the opposite arm and leg while keeping the back flat on the ground. Despite its humorous name, it’s a serious ab burner!