Monthly Archive February 2018

Groundhog Jousting

After a loooooooooong time, YHC made it out to the immaculately cultivated grounds of THE Charlotte Christian Academy for some fun.

I scoured the F3 Nation Exercise list for some ideas and found a few gems, so here we go [went]:

The Thang:

  • Mosey through front parking lot to explore the newly finished Fine Arts (I think) building. Note to future Q’s: more stairs than you will know what to do with. Definitely something to utilize.
  • Back to parking lot for some dynamic warm-ups:
    • RDL’s 5/leg then yog a bit
    • Lunges 5/leg then yog
    • Walking Knee-to-Chest 5/leg then mosey down to upper playground
  • Mini-Dora: Partner up and cumulatively do the following
    • 50 Pull Ups (timed by a run down/up the bleachers)
    • Mosey down to field and commence 100 Carolina Drydocks (timed by run across field and back)
      • Note: A great modification to increase difficulty for Drydocks is putting feet up on a ledge/bench/etc.
    • 150 100 RDL’s/leg (timed by run across field and back)
    • Plank with various and sundry movements waiting for 6
  • Bataan Death March on the track
    • Line up for Indian Run, but last PAX drops and does 5 burpees before sprinting to front of the line
    • Everyone went once (little more than a lap) then we broke up into partners and did Catch Me if You Can w/ 5 burpees
      • CMIYC for 2 laps
    • Pick up 6 when done
  • 25 LBC IC to “recover”
  • Railroad Tracks w/ Shoulder Taps
    • In end zone split into groups of 4.
    • 1st 3 PAX assume high plank position on every 5th yd line (5-10-15) and commence shoulder tapping
    • 4th PAX hurdles planked PAX before setting up on the 20.
    • Last PAX gets up, hurdles, planks, etc. until all PAX reach opposite EZ
  • Sprint 10, BP 10, Sprint 20, BP 20……Sprint 40, BP 40, Sprint 100.
  • Plank-O-Rama for a bit
  • Mosey to front parking lot
  • Partner up, one partner runs to end of the island/back while other partner does squats on every parking spot line
    • Every line increases squats by 1, thus first line 1, second 2, etc.
    • Go until 6:13
  • Mosey to launch for slow Merkins until time.

Observations:

  1. Covered 2.82mi with some work to chronically underutilized (by F3) muscles, namely back/shoulders/hammies.
  2. Baracus made it very clear he should have chosen a different partner for CMIYC (Fletch). All agreed, pointed, and laughed.
  3. Smokey is terrible, nay abysmal, person to have lead an Indian Run line.
  4. It was great to meet Double D and Carburetor for the first time today, strong showing and I was surprised to hear Carburetor has only been F3ing for a week.
  5. Double D says Bataan is properly pronounced “Baht’n.” He also said he was 30 in COT prior to correcting himself to 42. #questionable

Announcements:

  • Keep Header in your prayers, his father recently passed away.
  • Somehow nobody had anything to say about any races. The end is nigh.

The one-armed man did it

Lois posting on behalf of Dora … well, actually, because of time constraints, anything related to the workout itself is Dora. The rest of it is relying on Lois’ spotty memory.

So, the biggest thing about today’s workout — since Dora was nursing an injured shoulder, we avoided pretty much any semblance of upper-body work. Anything that could be done with only one arm, we did it that way.

Warmup:
One-armed Fun Run to and around the bus lot with:
  • High Knees,
  • Butt Kickers,
  • Karaoke Left,
  • Back Pedal, and
  • Karaoke Right
COP (in cadence):
  • 15 One-armed Side-straddle Hops
  • 15 One-armed Squats
  • 15 One-armed Mountain Climbers

Thang:

Count off by 4s for the…

One-armed, Four-legged Starfish of Death:

  • 3 Rounds,
  • 4 Teams,
  • 4 Exercises,
  • 15 Reps in Cadence,
  • Return to center between exercises for a Team High-Five,
  • Plank up at end of Round.

Round 1:

  • One-armed LBCs,
  • One-armed Squats,
  • One-armed Flutter Kicks,
  • One-armed Lunges
  • Mosey out, Mosey back, Plank, #GeraldoTenCount

Round 2:

  • One-armed Hello Dollys,
  • One-armed Star Jacks,
  • One-armed Rosalitas,
  • One-armed Jump Lunges
  • Sprint out, Back Pedal back, (2 Team High-Fives in the center),

#HappyPaxLetsDoAnother

Round 3:

  • See Round 1
  • #MADTenCount

One-armed Mosey “over there” for 3 Rounds of:

  • 5 Sets of One-armed Jane Fonda Step Ups
  • 30-Second One-armed People’s Chair
  • Plank up at the end.

One-armed Mosey back to SP #TookTheLongWay

COT

Announcements:

Ummm … yeah, I don’t really remember. Slim Fast conscripting for BRR 2018. Beware.

Moleskine:

At the beginning of the workout, you could see the wheels turning in some of our heads as Dora said there would be no upper-body work. Hey great, no upper-body wor …. wait …. so all legs and core? Oh boy. This could get interesting.

The team starfish was a great variation on a F3 standard. Some of the team high-fives were, well, let’s just all be thankful no video cameras were present. My own team, with Tweetsie and Smokey, was a fantastic combo. Arguably our least-favorite exercise was the jump lunges/Sister Mary Katherines, although Smokey showed us he knew more about “Superstar” than you might have guessed. Smokey also showed us all up by taking Geraldo’s ruck halfway through the starfish.

During the step-ups, Geraldo brought up that musical classic from the 1980s, “Opposites Attract” by Paula Abdul (with MC Skat Kat). This was fun, although it was well past lunch before the song escaped my head.

Also, in between starfish sets, Dora participated in the planking … one arming it the whole time.

Kotters to Cocktail and MAD. Also, there were 13 PAX present. There are only 12 in the list. That’s because I could only remember 12. For the love of all that’s holy in this world, someone please point out who I am missing in the comments, because it’s driving me nuts.

T-claps to Dora for an excellent lead. Fireman Ed next week. Will Benny show up, since Fireman Ed all but guarantees an appearance of his favorite exercise? #JackWebb #MarathonTrainingThough

Sensei and I appreciate each and every one of you that come out on Thursdays. I know we are biased, but, you guys make this the best workout in Area 51 week after week. You guys live out the idea of iron sharpening iron, and we’re all the better for it.

Seriously though … who am I missing on the PAX list? AAAAAAAHHHHHH!

Update: 0928 Friday morning — I have been informed that Pele was the elusive 13th PAX. Cobains for the confusion.

Doodie, Doodie, DON’T TOUCH IT!!!

34 men touched cotton at The Floater.

Thursday, February 1st 5:25 am- Stomachs are churning, people are flop sweating, we all have chills. YHC and Bottlecap arrive at the Water Tower. We exit the car and notice an armada of vehicles and see men with headlamps running our direction. SOB had a case of the pre-runs.

Clearly they weren’t aware of the WUC boys’ ability to fully purge the bowels!

Introduction: Circle Up…Big circle. 34 pax. Disclaimer filed, notification of the Burpee Train tradition (is it a tradition if its never happened before?). And that was it.

Everybody assumed the position and we began.

Warmup IC:

Mosey past Doughboy’s office. Transporter wasn’t having that. Late in the workout, he  got jealous and decided to leave his ‘mark’ on the toilet there as well. #OfficeForTwo #SharedSpace #OpenConcept

Mtn Climber x 20

Peter Parker x 20

Merkins x 10

Squats x 20

Count 1/2/1/2 around the Bowl. Bottlecap took the #1’s and YHC took the #2’s. Let’s Mosey

Two Stations- The Half Wall (aka The Full Goodfella) and Station 2 “The Upper Decker”

Station 1 (The Full Goodfella)

Interval Work. #StrainAndBreathe 1 minute on/30 second recovery…because hemorrhoids suck and toilet paper is expensive.

Box Jumps 1:00

LBC :30

Derkins 1:00

Flutters :30

Left Leg Step Ups 1:00

American Hammer:30

Right Leg Step Ups 1:00

X’s:30

Irkins 1:00

Diamonds :30

Dips 1:00

Dolly :30

Station 2 (The Upper Decker)

At each ‘portico’ or deck, to the SOB’ers, do 30 exercises, and run over the rail bridge. On the top of the bridge, do 40 of the same. x2

First Exercise: Squats. 2nd exercise, Bobby Hurley’s. We flushed it once and then gave it a courtesy half-flush to end it. We then walked away. Also, Goodfella decided against cheek to seat and did half reps. Nobody was surprised.As it turns out, the #1’s couldn’t find toilet paper so instead of 40 of the exercises on top of the bridge, they waddled as if they had no toilet paper. Sorry, #2’s. we all walked away feeling dirty.

Groups mosey to Keith Jong Hill. Keith Jong Hill is named after our #respectaBALL pax Recalculating. He turned 50 here…once. We run the hill in his honor- time and again.

Oddly enough, the #2’s show up before the #1’s. This is a direct violation to nature’s design, but regardless, we MARY’d until they all made it down ‘main street’. It’s time for Keith Jong Hill. Yes, it is a hill. Yes, it is a nightmare. Here we go:

Keith Jong Hill- 300 each of Merkins and Squats

Partner up (preferably with somebody you’ve never met)

Partner 1 runs to bottom of hill towards the light (like a turd) and return. Partner 2 does merkins or squats. We need 300 of each, so you better push like you have a meeting in 5! Everybody gets to 300 of each and we jog back to the Water Tower. Great Success!

Moleskine/Mumblechatter combo (Mumblechatter here was too good not to call out):

  • Chocolate Delight: Hollywood lost his keys…before we ever worked out. We likened this for him reaching under the stall for a spare square of TP
  • Keyster Cakes: 4 headlamps from SOB showed up post-pre-run sooner than 4 car headlights from WUC showed up to workout
  • Craic Splitters: SOB boys surprised at the actual Crack sales taking place at Mary O’Neill’s
  • Brown Tears: Teller can talk. Those of us who know who Penn and Teller are cried and laughed… a LOT
  • Skidmarks Scrubbers: Wingman looking to push the Floater to 7, meanwhile YHC and Cheddar had problems counting to 7

ANNOUNCEMENTS:

  • Scepter presentation to Thin Mint . . . Our #Mantan
  • Church on the Street:  First Sunday of every month.  Great opportunity to serve with M’s and 2.0’s.  Please reach out to Strawberry for more details
  • F3 Dads Camp in April:  Check #F3Dads channel on Slack or check with Frazier for more details
  • Bro-Lympics:  Feb 24th at Weddington High School.  Check with Tuck for more details.  Also, please remember that Frack will win the Bench Press again
  • Richard Sheltra Memorial 5k/10k on April 28th in Pineville

 

It had to be “Goat Yoga”

10 souls headed out into the gloom for a good old fashioned beat down. Except when the Tennesseans started bringing up Goat Yoga and telling us too google it. Not really sure about all that.

Warm up:

Jog over to the other side of the school and circle up.
20 X SSH
15 X IW
15 X squats
10 X merkins

The thang:
Little baby jog over to the bleachers in the middle of the baseball fields
Start by running to the play ground do 10 pull-ups then run back to the bleachers and do 20 step-ups 10 each leg. Back to the play ground 9 pull-ups, next back to bleachers 18 step-ups. Continue with this format until one pull-up and two step ups. Took a lot longer than I thought probably because of me. Even Bug Eater made it out for the first time in a few years. Queen was probably planking for 10 mins before I caught up. Great job.

Mosey over to the baseball field circle up
Couple rounds of Mary
20 X Freddie Mercury
20 X LBCs

Then begins the Jack Webb seem to be new to a lot of people at this AO, especially the Tennesseans, more used to Goat Yoga right Scratch and win.
Jack Webb
1 merkins followed by 4 air presses up to 10 merkins and 40 air presses nice and slow.

Mosey back to play ground

Run to benches at the front of the school for 10 incline merkins then back to the playground for 10, next round 9 and 9, then 8 and 8, wanted to keep going but was told we were out of time so we headed back to the launch point

Moleskin:
Thank you Queen and Marge for letting me Q always great full for the opportunity. Welcome Trolley he was in town for work and does F3 in Tennessee, scratch and win is also from Tennessee, reference to the Tennesseans above. Good to see the Leprechaun made it out again just started F3 this week and is drinking the Koop-aid.
Welcome back Bug Eater looks like you added the Freshman 15. Keep coming out! scratch and win thanks for taking us out. I apologize for any errors typed this on my iPhone. If anyone was offended it was definitely the IPhones fault.

Man versus Beast(s)

Four faithful showed under an extra bright moon this morning ready to take on whatever Sparta threw at them.  They immediately regretted their decision when YHC told them today’s workout “was going to suck” before the disclaimer was given.

 

 

The Main Thing

Workout was described, Disclaimer was given, and we were off.  Down Simifield Church to Weddington Ridge.  Hang a left on WR and follow it down to the end.  Notice the 3 speed bumps along the way…..

At the intersection of WR and Cameron Creek, circle up for COP – 25 SSH IC, 15 IW IC, 10 Windmill IC

The Beast is a workout that requires 6 reps of 6 different exercises 6 times.  We doubled-down this AM by running back up the Weddington Ridge hill stopping at each of the 3 speed bumps to perform the called exercises (that hill is a beast in and of itself).  Repeat on the way down.   The exercises were:

Going Up – 6 Merkins, 6 CDD, 6 Diamond Merkins – Run to the stop sign

Coming Down – 6 squats, 6 lunges (each leg), 6 Romanian Dead lifts (each leg) – Run to the stop sign

Work hard to get all 6 laps, but head back to the cars at 6:05 – whichever happens first.  The group completed somewhere between 4.5 – 5.5 laps.  The Beast won this round, but we now have a baseline to see how much better we get next time we take on The Beasts.

Mileage ranged between 4.5 – 5.1 miles.  Elevation change from bottom of Weddington Ridge to the top is 230 ft.  Each time up & down the hill = .6 miles

 

Announcements

BROlympics are 2/24

CPR Training is 2/17 @ 9A – 11A.  Sign up deadline is 2/10

 

Moleskin

Woody was quick to start with the mumble chatter – something about being out of his mind for being there at 5:10AM, but that 30 mile backpacking trip he has planned (backpacking is a polite way of saying Ruck) ejected him from the fartsack this morning.

Arsenal was dressed like a ninja.  It was 34 degrees and he was dressed like it was 3 or 4.  That’s the thing with Arsenal – you can never tell the temp by looking at what he’s wearing.  He sports the long pants & F3 logo shirt in January or July.  When it’s 18 or 81.  Today was no different.

Shake N Bake had on a fluorescent yellow shirt that practically glowed.  When he stepped out of his car and into the spotlight from Socrates, it reminded me of when Ric Flair emerged from behind the curtain, stepped into the spotlight and began to make his way into the square circle.  SNB has decided to tackle his 1st half marathon in April, so he’s in full training mode.

Similar situation for YHC.  In a moment of weakness, I agreed to join an Ultra P20o team.  The race is March 24 and I need miles, and what better way to get them than to be surrounded by friends who are willing to suffer along side of me.

Sparta continues to thrive as a weekly running/bootcamp workout.  We have a solid group that shows each week and routinely see new faces.  It’s always an honor to lead.  The time spent with you guys is priceless.

 

An actual Arsenal backblast

I have ten minutes between meetings to write this blast.

If you are coming to Arsenal, you need to pre-run. That triple hump hill will put hair on your chest.

After a succinct disclaimer, we left the ventured behind the school.

COP
SSH
IW
LSS
MC
Merkins
MC
Wide Merkins
MC
Diamond Merkins

Playground Pull-ups
10 pull-ups
Counter-clockwise lap
10 knees to elbows
Counter-clockwise lap
10 burpee pull-ups
Counter-clockwise lap

Multiplier
Back at the two-tiered parking lot
Run a lap
1 burpee, 2 Carolina Dry Docks, 3 heels-to-Heaven
Run a lap
2 burpees, 4 Carolina Dry Docks, 6 heels-to-Heaven
Keep going…
10 burpees, 20 Carolina Dry Docks, 30 heels-t0-Heaven

We finished with Merkins & LBC

Moleskine
The multiplier is all about mental toughness and that’s the only toughness that really counts. Keep pushing through. When you think you don’t have any left, I 100% guarantee you have more. Persistence!

Thanks for the opportunity to lead in SC!

One Year…and a Few Speed Bumps Along the Way

12 men showed up to celebrate my first twelve months in F3.  Hard to believe it’s already been a year.  Time flies when your having fun?  True statement. Great group of guys this morning. Chopper was in attendance – It’s his 1 year anniversary as well.  We both started with an Outback Q at The Maul.  I remember it was cold, and I thought this f3 thing was something I could get into, more about that later.

I had a plan…here’s what we did.

Mosey from theater to Jersey Mike’s

  • 12 Low Slow Squats
  • 12 Mountain Climbers
  • 12 Imperial Walkers
  • 12 Side Straddle Hop

Mosey over to speed bumps behind HT

  • 2nd bump: 5 Merkins, back one 5 squats
  • 3rd bump: 5 Merkins, back one 5 squats
  • 4th bump: 5 Merkins, back one 5 squats
  • Etc to end at 6th

People’s chair: wait for 6

Mosey around by Sally’s and out, crossing BC Prkwy to St Matts

  • 1st bump clockwise (Add Chopper chatter here): 6 Mountain Climbers, add 6 to each bump – 10th should = 60

Mosey counterclockwise to St Matts school lot. Start at bushes…

  • Sprint to 1st bump: 5 Diamond Merkins (stay together in plank)
  • Sprint to 2nd bump: 5 Dia Merkins, (stay together in plank)
  • Sprint to 3rd bump: 5 Dia Merkins, (stay together in plank) run backward one, 5 dia merkins
  • Sprint to end of lot

Mosey out and across Williams Pond to Bradshaw’s staircase

Partner up – One partner goes right, one left, up staircase and meet at top in middle for 5 hand slap merkins back down to courtyard for 5 each WWII sit-ups. Repeat x3

Mosey out and down Elm towards Target to Ballantyne Trace on left.

Triple burpee something…

  • Down to stop sign: 3 burpees
  • Up to stop sign: 3 burpees
  • X3

Check time… hustle back to Cinema/start. Just a few seconds over time. Close one. Mileage ~3.1

Mole:

The guys really got after it today.  No real 6, solid effort all around. Found a way not to get lapped by Teddy, partner with him.  Drago (20) and Bucky were out front most of the morning.  Great to see Chopper twice this week, back at it after a hiatus. Olaf is a SOB regular now.  Escobar and Market Timer were unusually quiet today, maybe the math problem was just too much.  I was feeling those mountain climbers at 48, 54, 60 a bit more than I thought.

I had Strawberry add me to the calendar back in December so I could Q my anniversary workout. Perfect number of guys (12) showed up. Glad Billy Goat promoted so much. 🙂  I thought the speed bumps where a good theme after 12 months. Had a few along the way…stupid things like alarm clocks and travel, but I stayed on track and did at least two workouts every week for a year. I jumped out early and was doing 3, 4 sometimes 5 workouts a week.  As Mario once said “I remember when I was this excited”.  Well a waist size smaller, a site Q “promotion”, pushed a chariot in a 5k and I’m still showing up.

Don’t let your own personal “speed bumps” get you down. Come work it out with the guys in the Gloom, you’ll be glad you did.

Thanks to Mary Kay and Billy Goat for the opportunity.

Thanks Chopper for the take out!

Fredo

Announcements:

-Brolympics February 24th.  Sign up to participate or volunteer. Here:  https://docs.google.com/spreadsheets/d/1wv7Iep3nhR-G2n1Ftwe6Ut-CGAGAWNLCIBcYIUcHYrQ/edit#gid=0

-Madison has sign up for the CPR class February 17th.

-Epic Friday: Bucky’s Birthday And Groundhog day PLUS – Tuck @ The Brave, Mermaid @ Centurion, Doc @ Cerberus

-Need a few good men to lead #daVinci in March. Hit me up if you are free.

February Sweat Angels

10 of Area 51’s finest meatheads posted at Elizabeth Lane Elementary this morning to make sweat angels in the upper 30 degree chill. The Q was last to arrive and received a lot of encouragement to get the workout started. You can’t have a Meathead workout without music (too much grunting), so it takes some time. Patience, brothers.

Once YHC was good and ready (it was probably 30 seconds after 5:30), here’s what we did:

COP:

  • 20 x SSH IC
  • 20 x swings OYO
  • 3 x halos each way
  • 15 x swings OYO
  • 3 x prying squats

The Thang:

Circuit 1:

  • 10 x 1H swings on your non-dominant side
  • 10 x 1H swings on the dominant side
  • 5 x C&P on the non-dominant side
  • 5 x C&P on the dominant side
  • 5 x chest presses on your back (optional flutter kick)

Carry (pax choice) to the second median, switch hands and carry back

Repeato 4 more times for a total of 100 1H swings (50 per side), 50 C&Ps (25 per side) and 25 chest presses.

Circuit 2:

  • 10 x high pulls on the non-dominant side
  • 10 x high pulls on the dominant side
  • 5 x snatches on the non-dominant side
  • 5 x snatches on the dominant side
  • 5 x goblet squats

Carry (pax choice) to the second median, switch hands and carry back

Repeato 4 more times for a total of 100 high pulls (50 per side), 50 snatches (25 per side) and 25 goblet squats.

Mosey to the Playground for Circuit 3:

  • 10 x merkins
    5 x pull-ups

Repeato 4 more times for a total of 50 merkins and 25 pull-ups.

Mosey back to the parking lot for pax-led Mary:

  • Freddie Mercury (Ickey Shuffle) x 10 IC
  • Heels to Heaven (Rachel) x 10 IC
  • Russian Twist (Soul Glo) x 10 IC

Thanks to Swiss Miss for taking us out in COT.

Moleskine:

  • Thanks to the pax for following YHC’s lead this morning. Due to a lice outbreak at the homestead (#TMI #dadlife), YHC had to sleep with some gunk in my hair last night. This required the rare and ill-advised pre-workout shower. YHC built in some extra time, but apparently not enough. #cobains for the insufficiently early arrival.
  • The pax were working hard this morning and I noticed quite a few sweat angels on the pavement as I was packing up my gear. Hopefully everyone got their money’s worth. If not, I’d recommend a larger bell. I’m happy to share bells if anyone wants to take one for a spin and can bring out some extras if there’s a need. YHC was mixing in the 28 kg this morning on some of the sets of 10 and definitely felt the extra weight.
  • Ickey Shuffle joined us this morning as his M took the day off from her usual FIA routine. Great to have him out.
  • My playlist was a little jacked up this morning because of other songs in the Spotify Q. As a result, the pax were exposed to some culture in the form of Dr. John and cajun zydeco music. I hope you enjoyed it.
  • Random thoughts on names: Has anyone ever noticed that Rachel is named after Rachael Ray, but we never spell it with the extra “a”? And why do we have a “w” at the end of Soul Glo?

Announcements:

  • Please keep Header and his family in your prayers as his father suffered a stroke on Sunday. We hope to see you back out at Meathead soon.
  • Based on the mumblechatter during the workout, Brown (former Meathead site Q) and Bananas are celebrating their 40th birthdays soon. Happy birthday, brothers. We hope to see you in the gloom soon to watch you do burpees celebrate.

Once in a Super Blue Blood Eclipse Moon

YHC thought he had the Anvil Q last week, but apparently a McGee”will you Q next week” during a set of merkins the week before doesn’t mean what it use to.  He has moved on to bigger and better things, the sign up genius.  So when the sign up genius was making the rounds last night at 10PM with an opening for today, YHC figured it was time.  I guess you could say I had a weinke burning a hole, nevermind.  5 others made it out as well for the return of the cold temperatures and the Super Blood Blue Eclipse Full Moon, or something like that.

COP

Mosey around the parking lot to the circle in front of the Child Life circle.

IW x 20

LSS x 20

MC x 20

Merkin x 20

Diamond Merkin x 20

Wide Merkin x 20

10 Burpees OYO

The Thang:

Mosey to the drop off area in the parking lot, which happens to be halfway between the two rock piles.  Partner Up.  Each partner runs to different rock piles, exercise, run back to drop off and 10 hand slap merkins with partner.  Bring your rock back to drop off on the 2nd and 4th rounds to join the fun.

1st – Overhead Press x 20

2nd – Tricep Extension x 20

3rd – Curls x 20

4th – Rock Squats x 20

5th – Rockys x 10

Mosey to the tables, 20 dips, 20 derkins, run to North Face, lunge walk to the bottom after you cross the rocks, 20 jump squats at the top, run back to tables.  Repeat with 15s and 10s.

Peoples chair on the wall behind the tables.  Leg Raises.  Air Press x 50.

Mosey back to launch for some stargazing:

American Hammer x 20

Flutter x 20

Heels to Heaven x 20

Freddy Mercury x 20

YHC with the take-out prayer

Annou

Moleskin:

Very veteran group today made things easy.  The group was able to stay together the whole time as we made it around the AO.  It took half the workout for my fingers to warm up, but carrying frozen rocks probably doesn’t help.  Maybe I need to invest in some of Mermaid’s big boy gloves.  They at least made the hand slap merkins easier for Brilleaux.  Utah earned his first War Daddy badge and celebrated with some tendonitis, heal up.  McGee was eager to get his beach bod in shape for his day trip to Miami.  Rachel was our resident expert on the Blood Super Blue Moon, but all left disappointed.  Maybe during Mary it was tinted a slight bit of orange more than it was at start, but that’s all I’ll give it.  Until the next one.

 

Insert witty headline

On a surprisingly wet and unsurprisingly chilly Tuesday, we had a good-sized crowd at Thrive. 15 pax showed up to brave the elements and burn off calories in advance of all the wings and pizza we’ll be consuming on Super Bowl Sunday…

The Thang:

  • Lap around parking lot
  • Side straddle hop x25
  • Imperial walker x20
  • Mountain climber x20
  • Makhtar Ndyiaye X10

Mosey across street to gov’t building

  • 5 burpees OYO
  • Elevated merkins on steps x15
  • LBC’s x15

Running thang…

  • Box jump onto wall x5
  • Lap around the loop
  • Box jump onto wall x4
  • Lap around the loop
  • All the way down to one, you get the picture…

mosey to pond 

Suicides (out and back at each island – 5 stops total)

At each stop do the following…

  • Squats x20
  • Merkins x20
  • LBCs x20
  • Monkey humpers x20
  • Carolina Dry Docks x20

 Mosey to wall

  • Balls to the Wall (hold it for 10 count 2x)
  • People’s Chair on the wall (100 air presses x2)

Circle up on your 6’s

  • American Hammer/Dolly/Freddy Mercury/Rosalita/Protractor/Superman

 

Great workout! Thanks to all who came out

 

 

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Mumblechatter

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