Oh, you thought this was going to be easy?

Oh, you thought this was going to be easy?

I arrive with a strong clown car of 4 from Briarcrest.  Bottle Cap acknowledges the strong Briarcrest presence and starts getting worried.  Up pulls Rubbermaid and Tupperware…numbers are back in Lawson’s favor and Bottle Cap breathes a sigh of relief.

As we are circled up waiting for everyone to arrive, Shop Dawg asks who’s on Q.  I respond that its me and I get an odd reaction from him…..he was happy.  I wasn’t sure whether to take that happiness as a sign that he enjoys my workouts, or a sign that he thinks I’m much easier than others and that he might have an easy workout in store today.  Shop Dawg responded that he didn’t want to take another “flat bellies” workout again.  Fair enough….6:30….time to bring some pain so that I’m not on the easy Q list (Big 10 approved).

WARM UP

Long run around the back of the school to the bench/rock area.  Lots of mumble chatter on the way that there was a short cut.  I wanted to start off with a long run as I knew there wouldn’t be much “running” today, but a lot of movement.

Circle up for disclaimer.  Give disclaimer again as Shop Dawg comes limping in hacking up a lung.  Apparently he did some presanding and forgot to wear a mast for today’s Sandbox pallet project.

30 Side Straddle Hops

20 T Merkins – I caught some grief on my cadence…apparently I was going too fast for some.

10 Potato Pickers

10 count quad stretch on your own each leg.  There was some mumble chatter around this being the excercise that I allowed OYO counting.

THE THANG

Grab a rock and circle up.

• Military Press – 10 count ladder with a hold (10, 9 and 1 hold, 8 and 2 hold, down to 1 and 9 hold).  Rocks down and move to the right.
• 40’s Curls – no one got the joke…perhaps I didn’t ever give the punch line, but I thought 40’s curls would be enough for those to get the joke….it wasn’t…apparently this group prefers 12 oz instead of 40 oz curls.  10 Full Curls, rocks down and move to right.  10 bottom half curls, rocks down right. 10 top half curls, rocks down right.  10 full curls for a total of 40…..well we are so close to 50….lets do 10 more full curls.  Rocks down & Partner Up.
• Partner 1 Up & Over on the bench; Partner 2 triceps press.  Repeat each exercise twice.

Mosey to rails for ladder supines.  I asked everyone to listen for a special count.  Apparently I skipped 8, but no one told me until we were at 4.  That was not the special count.  At 3, 2, and 1 hold the last rep for a 5 second hold.  Pax joked about going back and doing 8, but I was worn out…lets move on.

Lunge walk the bridge and bear crawl to trash can….get to end of bridge…check that, bear craw to concrete pillon.  10 count to catch our breaths before a short mosey to the bleachers.

Partner up again at bleachers.  1 Partner runs bleacher while other partner does an exercise.  Derkins, Dips, Step Ups, Right Leg 1 legged lunge, Left Leg 1 Legged Lunge.  Repeat each excercise twice.  10 total times running the bleacher…..this one wore me out.  Based on the faces of the pax, I don’t think I was the only one.

10 count to catch our breaths followed by a On Your Own count of 40 foot release squats.  At 15 I yelled out a modify of 30, but Bottle Cap shamed me into completing the 40.  I think most of the other pax did as well.  Legs were burning pretty good at this point.  Mosey back towards the school with a pit stop on the way for abs.  30 LBCs in cadence, 20 Heels to heaven, 8 each side side crunches.  Mosey to side parking lot.

Partner up for Partner Pushes.  Lots of groans.  Not sure if its due to man touching or hating the pain this one puts you in.  For me its a great way to get me out of breath in a short distance.  Partner push to the speed bump, flap jack, then run around the loop and repeat for 2 rounds.

Partner Pulls to the end of the parking lot….10 second count and partner pulls again towards front of school.  10 second count.

Beat the Q back to front of school.  For every person I beat, we all do that many burpees.  Some got an early start.  Bottle Cap channeled foundation and got in front of me and hit the breaks….much like a grandma driving in the left lane.  Since some started early and I was slowed down by bottle cap, I decided to cut the corner to at least get 5 burpees in.  I slowed down until I thought there were 5 behind me….nope there were 6.  6 Burpees on your own.  Quick watch check thinking it was 7:30…nope 7:28.  25 LBC’s in cadence.  Then Posse let Dolly’s while i grabbed my phone.  7:30 on the dot.

MOLE SKIN

• Good work today.  I was worn out at the end.  Hopefully hard enough not to have Shop Dawg excited that I’m on Q again….but probably still not as hard as Half Back’s Q – or as Shop calls them….Flat Bellies (I love that term by the way).
• Set out to get plenty of upper body rock work in which I believe we succeeded.  I intended to get some legs in as well but not as much as it ended up being.  Southern Belle said he hopes he can walk tomorrow….I’m in agreement….very leg heavy today.
• Not very far distance wise, but we kept moving.  I figured the Stadium round was going to be tough….and I was right.
• Good seeing Snoop Dog out today.  First time I’ve met him and I believe his first time being out in quite some time.  I heard 4 years but wasn’t sure if that was an exaggeration or not.  Good work today.
• Southern Bolt killing it as usual.  Need to get him a VQ soon.  I think he may have some surprises in store for us and its always nice to get the 2.0’s some leadership experience.

ANNOUNCEMENTS

• Shop Dawg leading a sand box project today.  Good luck to the fine folks that make it out there today to help.
• I’ve got a special Q planned for Monday.  Scavenger hunt that will require strength of mind and body.  Come out for something a little different – yet still a good workout.