Winter Redux

Winter Redux

11 men checked the weather the night before and posted anyway at DaVinci this morning.  Not that it was that cold but something about having 2 weeks + of spring and then having to get the gloves and hats back out is a kick in the teeth.  But enough complaining, lets get to it.

The Thang: 25 SSH IC in the lot to wait for One Star and FNG Room Service to join us.  Read disclaimer and set off.  Mosey to other side of Rea and finish warm up with: 15 low slow squats, 10 burpees (6 count IC; these could also be re-named the “low slow burpee” of if you prefer, “Actual Burpee” because if you go slow and in cadence, people actually do them.)

Mosey to the fountains for one set of elevens and one of sevens.  11’s = dips and jump ups, 7s = derkins and hip slappers (so stay in plank the whole time).  One lap around parking lot after each.

Mosey to the bank parking lot and pay homage to the NFL Scouting Combine: Shuttle Run.  Two groups running an ~20 yard shuttle run.  Move quickly so that everyone goes 4-5 times and PAX that are waiting do the called exercise: merkins, squats, CDDs, diamond merkins.  Next, Mary: 20 American Hammers, 20 flutters IC, then OYO 20 backward lunges with arms overhead and a side bend at the bottom of the move (good for the core).  Sidenote: espn.com ran an entire feature yesterday where Todd McShay breaks down every exercise in the Combine – description, why its used, what to “watch for” this week… seriously. Only in America.

Mosey to the long running hill outside the shopping center.  Stops along the way for merkins, planks, Mary, conversation, planks, etc.  Stop when we get to the rock pile.  Partner up and select one rock per team.  P1 runs to the bottom of the hill and back while P2 does the sequence of 10 curls, 10 presses, 10 triceps extensions and repeat until repeat until your partner comes back without putting the rock down.  Flapjack.

Long journey home with many stops.  Finally, we discover that on the sidewalk opposite the bank and 121 Main, there are various exercises written along the way: lunges, pushups, planks, etc.  So of course we do each one for the helluvit.  Finish in the BB&T lot with some merkins and Mary while the 6 arrives and that’s all folks.

Moleskin: Really enjoyed the group today and was a privilege to lead.  One FNG, 2 R-E-S-P-E-C-Ts, some newer guys and some vets.  Perfect mix for an F3 workout and 2nd F after.  Thanks all for turning out.

Announcements: April 22 = Bro-Lympics.  Check web site for Pre-Blast and contact Tuck or Wild Turkey with questions.  6-8 a.m. at Community House Middle.  DaVinci and Stonehenge will converge.  April 29 = Richard Shelter 10k in the morning then… Bucky announced what sounds like a great 2nd F opportunity to support a good cause.  Takes place in his neighborhood and multiple local breweries and food trucks will be out.  Also live music.  Reach out to Bucky if you are interested and listen for further details after workouts.