• When:05/31/17
  • QIC: Iron Horse
  • The PAX: Utah, Wolf Man, Thunder Road, Purple Haze, Champagne, Brilleaux, Lorax, O’Tannenbaum, Lobster Roll, Snooka (Respect), Cane, Scabby, Dear Abby, Iron Horse (and I missed one?).


The Thang:

15 Pax posted on the last day of May to get the guns in shape for the summer trips to the pool.

Part of the disclaimer was YHC’s litany of old man injuries we would be working around….thus low on mileage, high on pain.

We wandered through the baby-butt-smooth Calvary parking lot and circled up in the front entrance.


  • IW x 20 IC – – so beautiful, we will do a whole workout of IW some day.
  • Low Slow Squat x 15 IC.
  • Mt Climber x 20 IC.
  • Arm circles (missed Van Pelt’s name for these) x 10 IC – flapjack x 10 IC

Off we go to the nearest parking lot.

Yes, the fan favorite, Merkin Ladder – – –

  • Run across the parking lot – 20 merkins
  • Run back – 19 merkins
  • Run across – 18 merkins.
  • You get the idea – – down to 1.

This was fun.

Plank while the 6 finishes.

Circle up for some continuous Mary (LBC, Dolly, Flutter – 2 times through)

Back on our feet and we mosey to the soccer field hill.


  • 1 jump squat at bottom
  • Run up all the way to the road – 10 burpees.
  • On we go until you get to 10 jump squats and 1 burpee.

This felt harder than expected – possibly smoked arms from the merkin ladder?


Taking advantage of our position on the soccer fields, we get in groups of 3 for a few minutes of grinders.  You can’t coach height – or speed.

Slow mosey up the hill into the pavilion.

2 rounds of:

  • 10 bench step ups
  • 10 dips
  • 10 LBC’s


Then it is the long, slow trot back to the start point where we circle up for some final Mary:

  • Side crunch
  • Flapjack
  • Freddie Mercury.

Annnnnnnnd, we’re done.


Good work out there by everyone this morning – quite humid – a taste of the next 2 months.

Champagne got his grinder fix.  All good with that.

My arms hurt a bit as I type this – – all to the visual satisfaction of the babes at the pool.  Soak it up girls, soak it up.


Stone Man has offered up a $2k match for donations this week for SPEEDFORNEED.  Please help the cause.

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5 Comments so far

JRR TolkienPosted on1:35 pm - May 31, 2017

Thanks for the SFN plug IH, and guys thanks for your support !


HopsPosted on6:52 pm - May 31, 2017

last merkin ladder I did as per your Q at Hydra earned me a trip to the sports doc…glad I couldn’t make it.

High TidePosted on11:44 am - Jun 1, 2017

what’s the best way to show off those hard earned guns at the pool? In a sleeveless shirt, of course!

Order your badass black Area 51 sleeveless shirt by June 7!

(also available in hi-viz colors for runners, with sleeves to cover your soccer arms – you’re welcome)


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