Are you REALLY talking during a workout?

Are you REALLY talking during a workout?

8 “Wild and Crazy” guys paid no attention to the curfew and arrived exactly at 0700.  With our step brothers from Briarcrest and Millbridge holed up on a fartsack island, it was mainly the Lawson side of the family who canoed manned up at Cuthbertson for a “holiday hours” edition of Flash.

THE WARMUP

• Cue the boombox with traditional terrible music (but no complaints – classy group)
• Wet disclaimer given
• Mosey to front of middle school for COP
• SSH x 20
• Tempo Merkins x 20
• Slow Peter Parkers x 10
• LSS x 20

THE THANG

• On the mosey to high school stairs, we made 2 pit stops
  • 4-count donkey kicks x 20 (hold for 3-count)
  • Box jump burpees x 10
• Mosey to stairs to find some gear sitting there . . . #WellPickEmUp
• Partner up and go to one of 4 stations
  • Curl to Press with Dumbbells
  • Slam ball squats
  • Kettle Bell swings
  • Goblet squat with Kettle Bell
• P1 does exercise until P2 gets back
• P2 does lap down ramp, up stairs, down stairs, up stairs and then flapjack
• Do each exercise twice
• After 2 rounds, plank work
  • Circle up and roll the Slam Ball around circle
  • Merkin after you pass the ball
  • x 5 in each direction
• After 4 rounds, core work
  • Circle up on back and pass Slam Ball around circle
  • Keep doing WWII sit-ups until ball passed 3 times in each direction
• Mosey to Transporter’ office
  • P1 does Supines
  • P2 sprints to lightpole x 2
• Mosey back to Finish

MOLESKINE

• Thanks to Run Flat for pointing out the dangers of the Box Jump Burpees on the stone benches . . . #DisclaimerGiven
  • Run Flat wasn’t living up to his name today . . . Nice job #RunFast
• Dana had some great form in the plank circle . . . #WatchTheBallGoByYou #LetOthersDoTheWork
  • He was slinging the weights during stations so we’ll give you a pass this time
• Frack would have been PISSED to see saw Longhorn and Moneyball carrying on a conversation during the workout . . . #ComeOnGuys #GetARoom
  • Hooch must have been jealous watching Moneyball with Longhorn
  • Nice work by all leading the majority of the workout
• Easy Button carried his partner all day . . . #Speedy
• Ole MacDonald worked hard despite his orange hands . . . #FakeLeather

ANNOUNCEMENTS

• CHISELED – OFFICIAL LAUNCH:  Wednesday Sept. 26th at Five Stone campus (1117 Cuthbertson Road in Waxhaw).  0530 – 0615.  Gear workout.  Fuse Box and Banjo are Site Qs.  Do you have gear to donate to keep on campus?
• OPEN DOOR:  3rd F opportunity.  Sundays at Five Stones 0700-0800.  Studying Acts Chapters 12 & 13 this week.  Show up and become part of a smaller group of men trying to get better by discussing a chapter of the Bible each week.  Doesn’t matter where you are in your faith walk.  All are welcome.
• Thanks to Ole MacDonald for the takeout and the reminder to rejoice in the tough times which is easier said than done