Excellence is LEASED, not PURCHASED, AND THE RENT IS DUE……

Excellence is LEASED, not PURCHASED, AND THE RENT IS DUE……

So what had happened was…..I got motivated to start working out again.

Long Slow Loop to rocks aka the good call

Warm up aka had a bunch more but wanted to get to the Rocks

Jumping jack x 15 and Low slow Squats x15

Partner ROCKs aka I can’t feel my hands….

Partner 1 : Curls  Partner 2: sprint to the light

Rinse and Repeat x3

Pass the rock to the right….

P1: Push press P2: Sprint to the  light x3

RandR x 3

Pass the rock to the right…

P1: Tri Ext. P2: sprint to the light

RandR x3

Partner Hills aka It’s in the Bone…see the video

P1: Plank and P2:  backward hill sprint

RandRx3

P1:Praying position and P2 hill sprint

RandR x3

Partner Picnic Tables aka Dad are we there yet

P1:Incline and P2: to the light

RandRx3

P1: Decline P2:  to the light

RandR x3

P1: Dips and P2: to the light

RandRx3

The field #?  aka As many as needed to finish = 1

Indian Run to corner 20 squat jumps

IR to corner 20 push ups

IR to corner The Worm = Hill work

Finish with partner push ups x10 each

Finish aka the stretch

Downward dog

Honeymooner

Stretch back

Stretch the hammies

Mileage 3.94 ceeeemmmmoooone!!!!!!

Great work out today! I take 2-3 months off and everybody is faster than me, RENT IS DUE…Hopefully if work out was performed correctly, you should have sore upper body, arms and legs.  Lungs should still be feeling good as well.   I had more backwards hill sprints planned, but the video pretty much sums up how my thighs felt so we moved on.

For all of you that may need motivation to keep working hard,  Rhapsody is your motivation.  Over Christmas he took on the Pleurisy and the Pleurisy lost.  He beat it with open chest surgery, to suck and scrap the goozal out of his chest and lungs.  Ask to see the scars…and 6 weeks later he back at it and leading the pack.

Stone Cold thank you for showing the 30 somethings that us older guys still got it.  Clarkage thank you for picking the biggest, muddiest and coldest rock to start the real work outs with.  Boerewors you have obviously been hitting it hard I can’t keep up.  E-trade, Orange Web, Rhapsody, and Clarkage were battling for first the whole time.

Everyone has gotten faster, I got to lead from the rear.   You all have gotten so fast, that the Indian Run on the last pain station was an audible (needed to keep the group together). and you guys followed me on the Worm, ( I needed to finish first on something).  Thank you for the opportunity lead and for giving me the motivation to start PAYING RENT AGAIN!!!!

Disclaimer if we are at The ROCK, and I am the “Q”

1. We will be pushing ROCKs, cold hands and mumble chatter be damned!!!! GET SOME!!
2. We will not be doing Mary at the end, we will stretch.  If enough push ups, planks, southern gentleman, partner push ups, etc..are done we will get plenty of core.
3. The Stone Mountain Challenge will be given at the back blast.  There haven’t been any takers yet, but It consists of:
   • 6:45  am meet at the Calvary and 7 am on the road.
   • Caravan to Stone Mountain NC, not GA . 1 hour and 45 mins away
   • Run to the top of the dome 1 mile straight up.
   • 30 min boot camp
   • Run  to the top of the waterfall slow down hill
   • 200 steps straight down to the bottom of the waterfall
   • Run next to crystal clear creak in the Mountain Laurel and low lands to the Homestead.
   • 30 min pain station at the Homestead.
   • Jog back to the parking lot.
   • Back to the Charlotte
   • 5 miles and 2 hours incredible views and pain.
   • 1 hour and 45 mins back.
   • Great way to spend he morning.
4. Any references to the work out being called “Hammer Time” or shout outs “Hammer don’t hurt ’em.”, are encouraged and will be rewarded with Gumby or Hopper doing the Typewriter or running man between sets
5. At the end am only half conscious so if I get the names wrong…apologies.

In Your Guard,

Hammer