Lord of the Flies

17 men gathered around the shovelflag on a nice spring morning to put a solid downPAINment on the weekend. They expected to be smoked by the end, but little did they know how they were going to get there…

The Thang:
Young Love on Q.
Warmup run around the school, detour down the nature trail, gather behind the school for COP

COP:
– Mountain Climbers x30
– SSH x30
– Imperial Walkers x 30
– 30 seconds of stretch for anything that’s tight

Mosey to the soccer fields

Starfish of Pain:
– Merkins x25
– 5 burpees
– Carolina Dry Docks x25
– 5 burpees
– 25 LBCs
– 5 burpees
– 25 jump squats
– 5 burpees
– 25 (each leg — yes, that’s 50!) Sister Mary Catherines
– 5 burpees

Plank-o-rama

Slow mosey to sidewalk

Partner-up for Exercise/Run combo. Partner 1 performs exercise while Partner 2 runs, then flapjack.
– 100 (team) merkins
– 200 (team) squats
– AMRAP LBC’s while the PAX even out the number of runs

Lex Luthor on Q:

Grap a rock buddy and mosey to playground. Put rock in safe place.

On playground: 5 rounds of circuit.
– 5 pullups
– 10 pushups
– 15 squats

Reunite with rock buddy and mosey to the NC playground (stumps/house/boat): 5 rounds of circuit.
– 10 box jumps on stumps (no rock)
– 10 dead lift / squat / shoulder press (w/ rock)
– 10 lbc’s (w/rock)
– 10 dips (rock optional)

Mosey to field for Herschel Walker:
– situps (with rock) – sprint (no rock)
– pushups (with rock) – sprint (no rock)
– repeato

Return rock buddy to the pile (good riddance, you need to go on a rock diet)

6 MOM
– LBCs x20
– Bicycle x20
– Dolly x20
– Mason Twist x20
– Heels-to-Heaven x20

COT

Moleskine:
– Flies! Lots of flies! Little critters – gnats or sandflies (no one bothered to properly identify), buzzing around the PAX nearly the entire time. Made for an interesting time seeing, breathing, chewing, spitting. Thankfully we kept things moving enough to see clearly every once in a while.
– Between the flies, the stumps and the rocks, I’m pleasantly surprised to report no injuries — except for a guy named Piggy who limped off early, clutching his broken spectacles to his face, muttering something about leaving before things got really nasty…
-Strong work by the PAX this morning. Much mumblechatter on anything involving leg work, seems a number of folks were still nursing their wounds from Kevlar. Mumblechatter was punched in the teeth by the jump squats and SMCs. Spirits were lifted once the stiffness was beat out.
– Props to Enos. First week in the group and he shows up 4 out of the last 5 days? Guts his way through sprints and runs while nursing a sore hamstring? When he heard that we take Sundays off in SouthClt, he had either a look of surprise or relief, hard to tell. Either way, keep at it brother. Looking forward to seeing you on Monday.

Announcements:
– Workout news: Fast Twitch, 1 year anniversary of the Skunk — pick your poison on Tuesday.
– Memorial Day: check the website
– Sign-up for other stuff: check the website