All About the Benjamins

All About the Benjamins

A “Balmy” 75 degrees at launch this morning.  What is this going to feel like to these 15 brave souls after 45 minutes of pain stations? Let’s find out…

DiCCS Delivered and we launched


Mosey around the lower parking lot and up to the buses via the stairs to the right for some stretching

Imperial Walkers X 20, Plank up and do Calf Stretch L/R, Upward Dog, Downward Dog, Runners Stretch L/R, Jimmy Doogan L/R/C


Grab a Rock and head over to the sideline of the soccer field and do 25 curls, Lung Walk 25 steps while doing triceps extensions each step, 25 bent over rows, Walk Lunge back to side line while doing Shoulder Presses each step. Repeato X 1 for total of two sets and total of 50 of each arm exercise and 100 Waking Lunges (All About the Benjamins).

Mosey to beginning of side walk that goes around back of MS and do Burpee Ladder to the end of the path stopping at each path light for 1….6 burpees for total of 21.

Mary for the SIX and stay on you SIX for Captain Thor – Started with BBSU up to 5 and American Hammers Up to 20, Changed it up to V-Ups 6-8 and Heals to Heaven 24, Flutters 2=1 28 – 36, Then BBSU 9-10 and American Hammers X 40 to close it out.

Merkin Mile – From the next intersection at the teacher parking lot, run up to mid point of the Tennis Courts ~0.2 Mi and do 20 Merkins, run back to starting point and do 20 more Merkins …. Up to 100 Merkins and 1 Mi.

Mosey to Globe and at each Street light on right along front driveway do 10 X Speed Skaters to the end.

Long Mosey back to COT and Have a nice Day for 30 seconds, Done!

No a lot of mileage today on the ole Strava (~2.0 Mi) but definitely felt the burn on the legs from those Walking Lunges X 100. Everybody pushed themselves to their limit and I’m pretty sure none of the PAX were willing to hold onto those rocks any longer than was called for. YHC struggled a bit today on the Merkin Mile. Unexpectedly it wasn’t the Merkins that got me but the running.  I guess giving blood does have an adverse effect on conditioning. Baby Ruth (Noonan’s 2.0) was leading the way a lot today. Transporter and Sprinkles took turns in the front of the PAX while YHC stayed somewhere in the middle most of the time and I’m ok with that. 75 degrees felt like a sauna at the end but we made it through relatively unscathed.

Announcements: Waxhaw Region AO’s going back to 5:15 and 5:30 launch next Monday. Set those clocks!, A lot of good choices tomorrow for posting with Fuse Box on Q at Body Shop and YHC on Q at THE Floater.

I took us out #ctg


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