Follow the SF, and Don’t Leave it Behind

  • When:06/30/14
  • QIC: Good Hands
  • The PAX: Insomniac, Fireman Ed, Geraldo, Simba, Spinner, Swanson, Smash, Boomer, Passport, Big Top, Sensei, Dora, Good Hands (QIC)

Follow the SF, and Don’t Leave it Behind

13 men stepped out into the Monday morning gloom to start the week off right. We followed the shovel flag down to the football field and began. Here is what we did:

The Thang:

Jog 1/2 lap around the track, throwing in some high knees, karaoke right/left, and butt kicks. Circle up around the flag for COP:

SSH x 20 IC
IW x 20 IC
Mtn Climber x 15 IC
Low slow squat x 15 IC
Slow merkins (Slerkins) x 10 IC

Starfish – count off by 4’s. 4 stations, 1 in each corner of the field. Begin with 5 burpees in the middle of the field, then run to your station and do called exercise. Then back to the middle for 5 burpees, and continue until each station complete. The 4 stations are:
Station 1: 10 jump squats
Station 2: 10 merkins
Station 3: 20 lunges (10 each leg)
Station 4: 10 Carolina dry docks
Plank work when done.

Line up at the 50 yd line for group sprints.
Group 1 sprints to goal line and back while group 2 does called exercise, then flapjack. Called exercises:
Round 1: merkins
Round 2: squats

Grab the flag, and mosey to the baseball field bleachers for circuit work:
20 dips
15 supine pullups
10 step-ups
Plank when done.
Repeato x 3

Mosey to outfield for more group sprints.
Group 1 sprints 3/4 length of outfield and back while group 2 does called exercise, then flapjack. Called exercises:
Round 1: merkins
Round 2: squats
(apologies for the lack of creativity, filling time here).
Plank when done.

Mosey to restrooms by the parking lot and grab some wall.
– People’s chair for 1 minute, arms by side, out front, overhead.
– Wall plank (extra credit – merkins while wall planking)
Repeato x 3

Circle up in parking lot for Mary:
Dolly x 15 IC
Sid the Kid clockwise and counterclockwise

Great work by all the pax this morning. Not a lot of mumble chatter, but did hear some moans and groans during several exercises so I hope it was a good challenge for all. Sound off in comments if I missed anything. Thanks for allowing me to lead, it was an honor as always.

– Watch Twitter for the chance at some BBQ ribs after the July 4th convergence, courtesy of Swanson.
– Keep Pele in your prayers as he and his wife continue in their battle with cancer
– Also keep Passport and his wife in your prayers as they head to Duke for some more testing

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