Fitties, not Fifteens
Dangerous start to the day, left the iphone alarm on vibrate, almost sabotaged myself and fartsacked my own Q. I’m sure that would have made Bulldog’s weekend.
The Thang:
Quick COP
20 SSH
20 Imperial Walkers
Mosey to entrance, run a half mile-ish lap at fellowship pace.
Back to entrance, same lap with pit stops.
1 – 50 Merkins
2 – 50 Squats
3 – 50 Carolina Dry Docks
4 – 50 Lunges 25/leg
5 – 100 LBC’s
6 – 50 Mountain Climbers
7 – 50 Wide Arm Merkins
8 – 100 or 99 as Fletch called me out, calf raises, in out middle x 33 per.
Mosey back over to the soccer field for some tire work, tires are locked, audible time….
Partner up
First exercise: Partner 1 Dolly’s while partner 2 runs gassers full field and back, flapjack and repeat.
Second Exercise: Partner 1 burpees, partner 2 run, Flapjack, no repeato. #ihateburpees
Third exercise: Partner 1 bear crawl to midfield and back while partner 2 LBC’s, Flapjack, repeat.
Head to wall for People’s Chair, stay with your partner.
Partner 1 People’s Chair, partner 2 lunge walk,
Partner 1 BTW, Partner 2 sprint, flapjack and repeat.
6 Minutes of Mary (in cadence)
Flutter x 20
Mountain Climbers x 20
Rosalita x 20
Merkins x 20
Call to Stone Cold for last exercise…….bad move, Burpees x 10 on your own.
Moleskin:
Thank you guys for letting me lead this group of beasts today. If you haven’t noticed I’m moving towards a little mud run training, doing bench press with The Hoff in the basement of some shady office building will not help, running might. A little jogging was nice in this 62 degree fall morning in the middle of August. Reports of EARLY merlot spillage (lap 2) were reported but not verified. #brushyourteeth. The cool weather and exhilerating exercises led Big League to some vertical honeymooners in the holly bush during the calf raises. Thanks for the material Big League! That bush by the church sign will never be the same. Hope you guys have a great weekend and thanks again.
Heat Advisory in Death Valley
The gentleman above posted a sub 7 minute mile in Death Valley this week as temperatures reached 129 degrees. http://ftw.usatoday.com/2013/07/a-guy-in-a-darth-vader-suit-ran-across-death-valley/
Not to be outdone, 23 winners showed up in the Valley for not one but two miles of humidity and PAIN.
Warmup:
SSH x 20
Imperial Walkers x 20
Merkins x 20 Hold it!
Carolina Dry Docks x 20 Hold it!
Mountain Climbers x 20
shake out your shoulders and mosey to the track…
Partner up, the faster the better.
Partner 1 does exercise while Partner 2 crushes a lap.
1 – Merkins, flapjack
2 – Squats, flapjack
3 – Burpees, flapjack
4 – LBC’s, flapjack
5 – Dry Docks, flapjack
6 – Calf raises, flapjack
7 – People’s Chair, flapjack
8 – Manmaker pushups, flapjack, recover
Mosey to Lot for Mary.
Finished strong with plenty of Dollys, Flutters, and Merkins.
COT
Moleskin:
We started with a nice circle to warmup only to have Yo-Yo Ma show up 30 seconds late and YHC try to decide how to keep the PAX out of his way. If you haven’t seen Yo-Yo Ma slide into a parking lot you are missing quite a bit of excitement. #themask
Quite a bit of moaning as we crushed shoulders on the warmup. The feedback did not stop when the PAX noticed the trend of exercise to failure and then run a lap. I often wonder how much we run at a workout, today left no unanswered questions there.
Props to Stagecoach, Radar, and The Hoff for rocking the rucks today. Peer pressure creates poor decisions.
Thank you guys for letting me lead and posting for what is surely to be a warmup for tomorrow’s Independence Day convergence beatdown.
Announcements: Convergence 7:00 at South Charlotte Middle, HDHH audible in effect as Bulldog and Snakebite have cleared the path for us to invade Hembsteads pool clubhouse for some Cornhole and BYOB. Bring your boards if you have some. There is a canopy if we need it and if that fails we can always head over to Vitners.