It was a drizzly, chilly morning at The Rock, but twelve angry men (or at least twelve men with a lot of grit and nothing else to do at 7:00 AM) showed up for a workout designed to stretch out those legs! Gummy started us off…..and away we go:
Jog around parking lot, circle up for warmup.
SSH, IW, Slow Squats, Mountain Climber.
Line up abreast on the curb. High knees 25 yards, run to the other curb (25 yards).
Repeat with butt kickers, carioca both ways.
Finish with AYG 50 yards to the other curb.
Find a partner and a manly rock.
Gather near a light post. Partner 1 does the called exercise (with rock) while Partner 2 runs to the post labeled C2 (50 yards) does 10 good merkins (no Cherkins) and back. Flapjack.
Repeat 4 times with squat, curls, overhead press and lunges.
Mosey to the soccer fields, about 25 yards from the hill. Line up abreast, facing the hill. Tripel Nickel – 5 jump squats at the top of the hill, 5 hand release merkins at the starting line. But wait! There’s more! Bear crawl up and down the hill during each repeat instead of just running up the hill. Good times.
Circle up for Mary – Flutter and Protractor. Turn the Q over to Hopper.
Staying on the soccer fields, we ran a four corner drill, but used all of the area between the pavilion above the fields all the way out to the fence along Pineville-Matthews Rd. We split into four teams and did the following for three rotations:
Corner #1: 15 dips, 15 decline merkins…..Corner #2: 15 prisoner squats, 15 lunges…..Corner #3: 15 LBC’s, 15 flutters……Corner #4: 15 SSH, 15 jump squats.
Plank exercises in the middle of the field with a Runstopper 10-count twist (which ended up in real time to be a 30 or so count…..my bad on delegating, boys…..sorry).
Six 50 yard dashes with 10 counts in between each one. Tadpole provided the 10 counts as a penalty for winning each sprint, but that did NOT slow him down.
Mosey to the end of the soccer field and circle up for abbreviated Jack Webb. We went up to a five merkin count and back down to one.
Mosey back to parking lot for a quick 15 count Russian Twist (it would have been a 25 count, but Mall Cop threw me off by talking about some sneaker sale before the exerise).
That’s all she wrote!
Great work men! Welcome Tito (FNG Jackson B)…..you really brought it man and you looked more like a veteran of the pax instead of a newcomer….but, we are glad to have you and see you next week…..and beyond! Great mumble chatter out there….lots of discussion around the term “abreast” (it does not take much to distract us) and I like how all of the teams stuck together for the four corner drill…..that’s represents the spirit of all three F’s.
Next up on Q is Frasier!!