Bait and Switch at #Flash

Bait and Switch at #Flash

YHC was asked by Foley (R) after last week’s #Dromedary if I could Substi-Q for him at Flash on 6/25. No problem…but please don’t tell anyone since some (not mentioning names, Big Ten) may not show up.  These “Lists” are going around and we need to stay incognito on this one.

Fire up the music, and let’s get rolling, fellas!

Warm-up:

(20) x SSH

(20) x Plank Jacks

Quick Hamstring and Calf Stretch (Downward/Upward Dog) for the old guys.

That THANG:

Mosey to the long walkway. Let’s try something somewhat new and start us off right.

• OYO Run to the 2nd Light Pole, do (10) Carolina Dry Docks.
• Run Backwards back to the previous Light Pole, do (10) Merkins.
• Run forward to the 2nd Light Pole again, do (10) Carolina Dry Docks.
• Run Backwards back to the previous Light Pole, do (10) Merkins.

Repeat this all the way down the path to “Transporter’s house”.  We got in about (9) light poles, but added up to about (18) total with the up 2, back 1. Check my math. Nice work, fellas.

At Transporter’s House grab a wall for some leg extensions (R/L).  OYO:

• (20) Donkey Kicks
• (20) Mike Tyson’s
• Recover

To the Rock Pile for a Lifting Rock (some chose to grab 2 very light bricks…not mentioning names!).

Circle up for:

• (20) Bicep Curls…take 1 step to your left when done.
• (20) Tricep Extensions…take 1 step to your left when done.
• (20) Overhead Press…take 1 to your left when done.
• (10) Bicep Curls…take 1 step to your left when done.
• (10) Tricep Extensions…take 1 step to your left when done.
• (10) Overhead Press…take 1 to your left when done.
• (25) Bicep Curls…(5) more with a slow 5 count down.
• Finish

Mosey a bit for some Ab work.

• (20) x LBC’s
• (20) x H2H

Protractor done by the Pax when YHC calls your name (I vaguely remember Hooch, Erector, Big Ten, Rocky Rockwell, Damascus, Deflated, sorry if I missed anyone).

Mosey to the benches behind the High School. Partner Up:

• P1 Run to school and back/P2 Dips until P1 returns…x 2 per team.
• P1 Run to school and back/P2 Derkins until P1 returns…x 2 per team.

Mosey around to the front of the High School. Same Partners, same drill:

• P1 Run around island and back/P2 Step-ups until P1 returns…1 time each.

YHC’s 5-Minute Warning went off, so time to hustle back for COT.

Thanks to Chipotle and Posse for picking up the Six.

Quick Mary led by Dasher. IT IS FINISHED!

Moleskin:

It’s always great to start the week off with a hard workout, with tons of junk being released from our bodies after a weekend. Some of us were still sore from the Saturday #Commitment beating given by Bottle Cap (and those awful buckets), and the Home Court Advantage Basketball Tourney hosted by Bottle Cap. I heard the 5-on-3 rules he created still didn’t guarantee him a championship and Victory Lap, which was done by Dirty Bird and crew. Nice work, guys, and nice annual event hosted by The Nalli’s.

Foley prepared his 89-page Weinke for today’s workout, so we know he will bless the Pax with it soon. Great work by the Pax today, and it’s always fun trading jabs with guys like “Rocky” Rockwell (I still don’t believe you got that shiner in a pickup game).  Though the humidity was brutal (again), I only heard of one Pax feeling a bit light-headed after a long week off out in CA. We all survived somehow.

Thanks for allowing me to lead today, fellas. It’s always an Honor and I look forward to doing it again soon.  I can’t wait to see if Big Ten revises his “List” and draws a bulls-eye around my name. It’s a bigger honor!

Announcements:

Sanctuary tonight. Brooklyn Pizza Wesley Chapel. 730pm.

Thanks to Damascus for taking us out in prayer, even though there was no #MTM today!