21 Men of Integrity posted at Anvil this AM. As a man of integrity, I was true to my tweeted word: Mileage low, Awfulness High.
Mosey all the way from the new parking area to the old parking area for quick COP warmup.
SSH and Mountain Climbers. No running so no need to hit the Imperial Walkers.
Mosey to rock pile and grab a lifting rock (BTW – If you can palm your rock, its not a “lifting rock”. No names but this may or may not have been the case with a few of you.) Return to circle.
Round 1:
20x Diamonds
20x Front Raises with Rock
20x Goblet Squat with Rock
8x 8-count Body Builder
Repeat this 3 times through then run ~50 yards out and back.
Round 2:
20x Staggered Right Hand on Rock Merkins
20x Overhead press with Rock
20x Tea Bag Squat with Rock
8x 8-count Body Builder
Repeat this 3 times through then run ~50 yards out and back.
Round 3:
20x Staggered Left Hand on Rock Merkins
20x On your six – Overhead Lat Pull with Rock
20x Flutter with Rock Press
8x 8-count Body Builder
Repeat this 3 times through then run ~50 yards out and back.
Round 4 – for the Girls:
20x Curls with Rock
20x Tricep Extensions with Rock
20x Romanian Dead Lift with Rock 10R/10L
8x 8-count Body Builder
Repeat this 3 times through then return rock and back to Circle.
Some plank-o-rama between rounds.
Freddie Mercury for the finish, the mosey back to launch.
Done.
Moleskine:
Lots of work, little chatter today as the effort was consistent and solid. A few jeers on starting it off with the diamonds, but knowing we had 180 Merkins and 96 Body Builders coming, I knew Diamonds were going to be near impossible late in the game. Also some early concern on only Staggered Arm Right merkins for Round 2. What about the left? We were making the Right stronger because per Wikipedia, and the Internet is always right, a Lefty man makes 5% more than Right handed man? How is this travesty of a wage gap not front and center of the presidential election? Is there F3 in Canada, because I might need to go there if this isn’t first on the agenda for the new administration?
Yeah, the Q got called out for mixing the order up on one round and having to double back on the 8-count body builders. Too much thinking ahead to keep things moving. Glad to see whoever that was watching me and not doing work. Speaking of calling out, Haze apparently felt Fraiser wasn’t meeting the standard this morning. Fraiser rebutted that he was a Man of Integrity. If you feel otherwise, chase him down and let him know.
One FNG – Dave T. – “Schneider” If you were born in the 80’s you don’t get this, ask Haze because he is old and pulled that name out.
Great work by all and thanks Champagne for the watch that YHC forgot to bring and to McGee for the takeout.
-Alf
Announcements:
– Service Project Sat 5/14 Providence Presbyterian Church – rebuild the wall. See Sign Up Genius
– Champagne is 2F and needs ideas for social activities outside of happy hour (including ideas with families)
– Bratwurst – Q’s Black Diamond Thursday at Community House Middle
– Drop Thrill – looking for Q support in Mint Hill
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