8 PAX gathered on this glorious morning to improve their mind, body, and soul. It was really no surprise to the group that less than 2 miles of ground was covered. Hollywood did his typical hide around the corner until everyone shows up, and come around sprinting at a Carl Lewis pace. Nothing like starting a workout with a load of guilt because he ran 36 miles and everyone else is still inside their warm running vehicles.
Warmup:
Mosey to the shed of goodies and circle up. SSH x 25 and IW x 20
If you enjoy cotton pickers, calf stretches, arm circles, etc. Stretch on your own time.
The Thang:
Time to partner up.
Partner 1 would do a called out exercise; while partner 2 would run down the hill perform 2 quality burpees and return. Partners would flapjack until total count was met.
Exercise 1 – 400 staggered merkins on double stacked bricks
Catch me if you can hot lap. Partner 1 carry a pallet overhead while partner 2 does 2 burpees and catches partner. Flapjack until lap is complete.
Exercise 2 – 200 curls with cinder-block
Exercise 3 – 200 shoulder press with cinder-block
Repeat catch me if you can
Run to half wall. Dips x 30, Step Ups x 20, Decline Merkins x 15, Incline Merkins x 10.
Run half way back to start point for Heels To Heaven x 20, LBC x20
Run back to launch for Air Squats x 20.
COT:
Great work by everyone. It always a pleasure to lead this group of fine men. There was minimal jabbing; which is unusual for a Money Ball attended workout. I guess with his partner in crime hiding in a dark closet slowly sipping a Crystal Pepsi and licking his wounds from Sunday; he wasn’t feeling up to it. Old McDonald ripped a page out of Jingles playbook, and evened the numbers out just before we started partner work. Well until Mad Dog made an Irish exit and left us with 7. Recalculating was putting in work; man that guy is like a fine wine; should really consider changing his name to Reincarnated. Dough Boy is continuously getting faster, and Foundation didn’t leave with 2 blood stains on his shirt which is always a positive.
Announcements: Almost none; then Hollywood slipped in the Bro Olympics on 2/24/18 at Weddington HS. Find the link in the playhouse to sign up.
18ish Pax ventured out on this 15 degree morning. Someday I will learn to take name-o-rama with a recorder; so I can remember everyone. Dirty Bird had a little extra swagger this morning after a Falcons win and Georgia representing tonight.
AO: Flash
QIC: Frack
PAX: Damascus, Bottle Cap, Run Flat, Posse, Money Ball, Dirty Bird, Fuse Box, Holly Wood, Half Back, Mad Dog, Gator Cub, StubHub, Good Fella, Recalculating, Jingles, and a few others.
Conditions: 15F and Clear
Warmup:
Mosey to front of High School and circle up:
Thang:
Q Note: Appreciate Goodfella calling me out for being last.
Mosey to launch for abs
Moleskin:
Announcements:
18 PAX showed up even though the GroupMe chatter should have warned you to stay away. Even Goodfella showed up after having his feeling severely hurt, and declining my invitation to be twins. I obviously wasn’t planning on posting a back blast; so I did not take down name-o-rama. But since Bottle Cap pretty much called me a no back blast loser; here I am killing it.
PAX: Frack, Bottle Cap, Money Ball, Posse, Good Fella, Radar, Gator Cub, Big Tuna, Half Back, Mad Dog, Fuse Box, Run Flat, Red Rider, Legal Zoom, Dough Boy (my apologies to those that I forgot or accidentally added)
THE THANG:
A quick mosey to the rock pile. SSH x 20, Merkin Ladder x 55, IW x 250
Grab a running; I mean lifting rock and partner up. Partner 1 run with the rock / Partner 2 does 3 burpees and catches P1. Flap jack until lap is completed. Catching Bottle Cap is plain awful.
P1 runs down and up the stairs / P2 does dry docks. Rotate until 200 dry docks are completed.
P1 runs around the island / P2 does rock staggered merkins. Rotate until 200 merkins are completed.
Mosey to bleachers where things started to get weird. Money Ball gracefully bowed out due to the activity containing a wet surface. Then many others followed; seems like people have issues grabbing wet poles. Someone asked what the modification to wet pole walking was, and I was unable to provide a logical explanation.
We did a few bleacher runs; followed up be some air press and punches.
Mosey to half wall : Decline Press x 25, Dips x 50, jump ups x 25. We also did a Decline Merkin Ladders, and that is where the name calling started.
I appreciate everyone following rule #9. There was some talk about a hike; but I obviously wasn’t listening. You can go to GroupMe for any announcement updates. I appreciate Posse providing me a pink snot rag during the workout.
7 PAX showed up even though Goodfella pre-warned them about the merkin party. Tapping on your front shoulders should bring instant flashbacks to this mornings workout.
THE THANG:
A long mosey to the rock pile (lunge walk across bridge). SSH x 25, Merkin Ladder x 55, Squat x 20, IW x 25.
Grab a running; I mean lifting rock and partner up. Partner 1 run with the rock / Partner 2 does 3 burpees and catches P1. Flap jack until 2 laps are completed. Catching Hollywood is plain awful.
Mosey to half wall (bear crawl across bridge) : Dips x 25, Decline Merkin Ladders x 15, Dips x 15, Incline Merkin Ladders x 55
Mosey to block pile: Partner 1 run with 2 blocks / Partner 2 does 3 burpees and catches P1. Flap jack until 1 lap in completed. Block Triceps Extensions x 12, Un-even Merking Ladders: Left Side x 15 and Right Side x 15.
Mosey back to start for peoples chair combined with bear crawls.
Finish off with a quick round of merry.
We did a bunch of running with weighted objects and the group did a great job staying together.
7 Pax gathered on this crisp morning to get well acquainted with a cinder block of their choice.
Warm-O-Rama
Mosey to Football Field
SSHx25
IWx25
The THANG:
Mosey to Half Wall
Jump Up x20, Dip x30, Burpee x10
Mosey to Cinder Block Pile for some partner work
P1 down hill burpee x2 and back up / P2 cinder block merkins. Switch until combine merkin count of 150 (at this point Transporter lost the scarf).
P1 down hill burpee x2 and back up / P2 cinder block rows (6 sets). Switch until 12 sets complete.
P1 down hill burpee x2 and back up / P2 cinder block triceps extensions. Switch until combine triceps count of 200
P1 down hill with cinder blocks and back up / P2 squats. Switch until squat count of 200 (pretty sure this is where Docs string was exposed; did you buy that small block off bottle cap?)
Cinder block shoulder press x 60
Mosey back for Mary & COT
-Crunch x 25, American Hammer x 25, Heels to Heaven x 25
Enjoyed leading you fellas this AM.
Warm up lap SSH x 40 Merkin x 25 LBC x 30 Mountain Climbers x 25 Squat x 25 Monkey Humpers x 20 Carolina Dry Docks x 30
The Thang:
Partner Work P1 – mosey with plate P2 – 2 burpees and sprint to catch P1 Switch and continue to bottom of hill P1 – supine with plate P2 – lap around busses Switch and continue until the team reaches 100 This is where the fun started. Note to self: plates slide easier on asphalt; especially if it was recently sealed. Concrete; not so much! P1 – worm burners P2 – 10 merkins and catch P1 Switch and continue until the team reached the top of the CONCRETE hill. P1 – plate curls to failure P2 – parking lot lap switch P1 – plate upright row to failure P2 – parking lot lap switch DEAD!
Moleskin: by Transporter-
Gentlemen, and I use that term loosely, I can’t say enough how much I appreciate your friendship and spending time challenging each other almost every day. Frack, Doc, Bottlecap, your leadership and drive continues to push our group, continues to show everyone that hard work pays off! Dirty Bird, Popeye your “NO QUIT” attitude shows the pax what it means to have heart and determination. Mc Fly you remind me of the guy who joined the pax in Shawshank Redemption pax, you just fit right in, Da Na Nat your coming up to speed quickly, that 10K won’t be enough for you, your going to have to push on and join us in a Spartan race, I think we are going to have to enlist Armadillo into that category as well! . Money Ball your just money, always enjoy your positive attitude and having you there. Now, last but not least,Toast, nice work today kid, impressive, keep the good work up and your life will be butter!
Started out with Frack letting us know it was international Chest day: Now his words
Workout
Quick Mosey
SSH x 30
Mountain Climbers x 30
Merkin x 25
IW x 30
Quick Mosey
LBC x 30
Merkin Ladder x 55
Quick Mosey
Stair Way to 7 (burpee/squat) going up hill backwards
Quick Mosey
Sprint around the circle and partner up
Partner – sprint around the circle while partner 2 performs a workout and switch until goal is obtained.
Exercise 1 – supine x 100
Exercise 2 – butt touchers x 100
Exercise 3 – merkin rows x 100
Quick Mosey
50 dips kinda. Most stopped at 30.
Run back to launch
Announcements: