Moisture Effort

Moisture Effort

Eight pax came out to get swole. We tried to match the moisture in the air with our volume of sweat now dubbed, Moisture Effort. Quick disclaimer as we’re all aware of the rules and mosey round the parking lot to wait on any LIFOs. None arrived so off we went to the track. Entrance to the track was denied, locked gate, so we bent the rules ever so slightly and careful mounted the fence to proceed.

COP – IC
SSH x 20, IW x 20, Mtn climber x 20, Merkin x 10

The Thang part one
Track lap with stops every 50 meters to do exercise x 5. Plank/people’s chair  to wait on six

• Lap one – SSH x 5 and IW x 5
• Lap two – American hammer x 5 and flutter x 5
• Lap three – mtn climbed x 5 and Merkin x 5
• Lap four – jump squat x 5 and sister Mary Catherine’s x 5 (jump lunge)

Carefully climb back over the fence and head up to Semis second home. Grab a lifting rock and proceed to the baseball fields.

The Thang part duex
Bi’s, Tri’s and Shoulders sets

• Station 1 – Bi’s: do 20 supine pull-ups and 20 bicep rock curls. Run to stairs and back
• Station 2 – Tri’s: 20 dips on bleachers then 20 triceps extensions with rock. Run out and back
• Station 3 – Shoulders: do 20 decline merkins then 20 over head rock presses. Run out and back.
• When done do 10 bent row rock pulls and 10 good mornings.
• Circle up and supersize it with 3 rounds of increasing reps by 5 bicep curl, overhead press and tricep extension. Start at 10 and push through 3 sets to 20. AFAP

Return rocks to their home and grab some wall. Quick people’s chair then move into some Mary.

Six Minutes of Mary – each pax gets a chance to pick an exercise x 10

• Fireman Ed – 10 slow count merkins
• Mailman – 10 something I forgot (Merican’ Hammer)
• Sardine – 10 CDD one legged
• Uncle Rico – 10 Freddie Mercury
• Hannibal – 10 LBC
• BOG – 10 flutter
• Thunder Road – 10 rosalita
• Udder – 10 heels to heaven

Moleskin:
Nice to see some new faces, Mailman and Sardine, amongst the oldies but goodies. Mind the track fence when it’s wet. Danger Danger.

Track work may be monotonous but sprinkling in some holiday cheer with exercises every 50 meters keeps it fresh and the HR up. Uncle Rico led the way with his #smokeboots and nothing YHC could do would slow him down #tclaps. Fireman Ed and Sardine were huffing and puffing on my six as I tried to catch Rico. TR, BOG, Hannibal, and Mailman were all grouped right behind. A solid effort by all.

Rock work can be a blessing or curse depending on if you chose wisely or poorly. Everyone grabbed a solid stone, didn’t see any pebbles out there, and put in work. The station work was a grinder and the supersize me sets were just what we needed to be bulging from our fresh pressed button downs today#urwelcome.

Finish it up with some crowdsourced Mary and we call that a workout. Mailman has his VQ this week at Centurion so he got out the nerves with his Mary call.

Blessed to be able to lead and be lead by this fine group of men.

Announcements:
A51 xmas party Saturday 12/1/18. See preblast for info.

SOB xmas party Friday 11/30/2018. See preblaxt for info.

Joe Davis Run 03/09/2018. See preblast for info.

Prayers for M Hannibal and family as she undergoes Skin Cancer surgery this week.