Adonis-like pecs and shoulders? Yes please.

Adonis-like pecs and shoulders? Yes please.

It was a wet and foggy morning, but 17 men were destined for greatness none-the-less.  No new guys….let’s go…..

• Short Mosey with high knees and butt kickers

COP:

• SSH x 20 IC
• Merkins x 10 IC  (slow)
• IW x 20 IC
• Diamond Merkins x 10 IC (slow)
• Explosive jump squats x 10 IC (slow count down; high jump with knees to chest)
• Burp and Merk to 10 (1st burp 1 merkin, 2nd burp 2 merkins, 3rd burp 3 merkins….up to 10)

Mosey to side of church by the lovely fake grass knoll

Plank series: (remain in plank for entirety)

• High plank (hold 45 secs)
• Elbow plank (45 secs)
• High plank with alternating shoulder taps x 10 IC
• 6 inches (10 sec countoff courtesy of Alf)

Circuit:

• Plank walk to your right (20 yards)
• Bear crawl slolom through pilars (first set of pillars)
• Crabwalk slolom through pillars (second set of pillars)
• Repeato: but start on opposite side with plank walk to your left
• LBCs to wait on 6

Partner-up: 

• Partner 1 plank on partner 2’s feet while partner 2 completes 25 old school situps (flapjack)
• Partner 1 plank while partner 2 completes 20 derkins (flapjack)

Short mosey to medians

Partner combo work: (LBCs to wait on 6 after each set)

• Combine for 150 merkins: partner 1 does merkins while partner 2 runs suicides to 2 medians
• Combine for 50 HR burpees: partner 1 burpees while partner 2 runs suicides to medians

Mosey to playground

Circuit:

• 10 pull-ups / 15 donkey kicks on swings / 15 incline merkins (pvc pipes) x  2 sets
• Rinse and repeat with 5 / 10 / 10

Sprint work:

• 3 rounds of gasers AYG (approximately 75 yds to light pole and back)

Mary:

• Flutter x 25 IC (varied between very slow and fast)…hold
• Protractor: 10 / 45 / 90 / 10
• Poor man’s LBC
  • Right elbow to left knee x 10 IC
  • Left elbow to right knee x 10 IC

1 minute left…..10 HR burpees OYO…..Done

Moleskine:

All too often we forget to work on building up our strength while we sprint like madmen from place to place.  I certainly appreciate the cardio, it’s key, but i’m starting to feel like skinny arm Rob Lowe. Today was meant to pound on the upper body; hopefully it was both hated and loved by the Pax. Impressed with everyone’s resolve to push through today; not that I would expect anything less.

I was smoked at several points during the workout and regretted some of my ill-advised calls (primarily during the plank walk into bear crawl and crabwalk combo.  Shoulders are hurting.

Some observations.  Lobster Roll continues to beast; Alf is a monster (planked while myself and BOG both did derkins on his back); Mermaid can do limitless merkins; Scabby and Sacagawea are fast!; Hops doesn’t really tire (#stamina). I’d also through YL, Boutique and Margo into the staying power camp.  Welcome Van Pelt from Winston-Salem.  Great work men.

Meaningful takeout by Mermaid. Aye!