Better Late than Never

Better Late than Never

9 men…no 10 men…no 11…ok 12 men arrived for yet another frigid workout on an otherwise beautiful Saturday morning at The Rock.  Apparently a few of the pax were aiming to maximize their fartsack time.  YHC was thinking he might be left to lead the entire workout as Mall Cop zipped into the parking lot at 7am on the nose.  So the pax jogged around his vehicle to pick him up and we were off.  However, still more pax arrived during COP.  First Spandex, then Bugeater who was thoughtful enough to provide us his excuse later in the workout.

COP

• Mtn Clmb x25
• SSH x25
• Peter Parker’s x25
• IW x25
• Parker Peters x25

Merkin Century Suicides
Partner 1 does said exercise while Partner 2 runs suicide (3 out and back to islands)
Flapjack when partner 2 finishes suicide
Continue until 100 reps completed of said exercise
1. Wide arm
2. Regular
3. Diamond

Jog to the soccer fields for some of what The Rock is famous for..
Jack Webb

• 1 merkin / 4 arm raises
• 2 merkins / 8 arm raises
• …
• 10 merkins / 40 arm raises

Mosey to shelter for an upper body pyramid

• 10 reverse merkins
• 15 derkins, 10 reverse merkins
• 20 tricep dips, 15 derkins, 10 reverse merkins
• 15 derkins, 10 reverse merkins
• 10 reverse merkins

Hand-off to Mall Cop for the lower body beatdown:
Indian Run out to North Face.

Line up along North Face and run half way up.  Stop for 20 squats in cadence, then hold in a squat and go up on your toes.  Finish sprinting up the hill.  30 Sister Mary Catherines at the top.

Run half way down and stop for 20 slow squats in cadence, then hold in squat position.  Backwards wall up the hill.  50 calf raises on curb at the top.

Repeat last squat exercise on the hill, then 30 squats at the top.

Lunge walk 75 yards, then Indian Run out to picnic benches under the trees at back of grounds.

Round 1: 30 jump ups/step ups, 30 squats, 20 LBCs.

Round 2: 30 one leg step ups, 40 squats, 30 flutters.

Round 3: 30 one leg step ups, 40 squats, 20 dollies.

Mosey to the hill by soccer pitches for: 30 flutters at bottom, backwards lunge walk up hill, 30 dollies at the top.

Cumberland County Viaducts x 13 L & R.

Lunge walk 30 yards then jail break to the COT!

Moleskin:

Mall Cop and YHC did a little pre-planning to ensure the pax got to see most of The Rock and what it has to offer, and ensure that the pax would keep warm while imparting pain to both the upper and lower body.  I think it was successful and the pax may have some trouble walking or picking things up for the next day or so.

The Merkin Century Suicides definitely looked better on paper.  Suffice it to say that there were a few groans when YHC called for diamonds… 100 of those?  YHC audible from here and ended on the diamonds.  Just in case your interested, I had hand-release merkins and man-makers tee’d up as well.  Your welcome.  The relief was short-lived though as we headed to the soccer field for the always crowd-pleasing Jack Webb and some upper body pyramids at the shelter.  No doubt we all will be feeling this tomorrow.

After YHC wrapped up his assault on the pecks, Mall Cop targeted the legs.  What better place for an attack but on the North Face.  Squats, lunges, and more squats…and in the middle of the incline!  It was fun waiting to see who would be the first one to tip over while trying to stay in the squat position on a hill at a 45 degree angle.  Somehow all remained standing.

We moved over to the picnic area for a continued the offensive on the legs at the picnic tables.  While holding the squat position, Bugeater chose that moment to tell us “this is what caused me to be late this morning.”  Thanks Bug…that’s good info.  Some other useful information provided by Mall Cop during our lower body workout: apparently it is unhealthy to contain your flatulence (he said “hold in your farts”).  Well a few of our pax took the advice to heart right away.  Why is it that passing gas so frequently makes the back-blast?

Announcements:

• Contact Baracus if you’re interested in doing the Blue Ridge Relay in September.
• Two new 3rd F workouts on the way for the lunch crowd.  One in Ballantyne and one in South Park.  More to come.