Grinders are a good way to start the week.

Grinders are a good way to start the week.

16 men decided to start the week off right and breath in deep the Gloom.

Veteran crew so quick disclaimer was given and off we went.

Mosey around lot twice
Butt kickers
Carioca right
Carioca left

Jog down to filed.

COP(* = in cadence)
SSH x 25*
5 Burpees oyo
IW x 15*
4 burpees oyo
Slow Squat x 15*
3 burpees oyo
MC x 15*
2 burbees oyo
5 x slow merkins (5 second hold at top and bottom)
1 burpee oyo

The Thang:

3 man grinders.

Divide up into groups of 3.

#1 stays at the track doing the following work:
10 x dive-bomb merkins (and no this isn’t anything like a burpee),
10 x jump squats,
10 x heels to heaven.
(Rinse and repeat until your teammate comes to relieve you)

#2 and #3 go to bleachers and both go thru one set of the following:
10 x steps (each leg),
10 x dips,
10 x derkins.
#2 stays and rinse and repeat until teammate arrives to relieve you.

#3 runs back up walkway, up the stairs and then down the path to the football field to teammate.
#3 will start doing the dive-bomb pushups, jump squats and heels to heaven while the other teammate, #1 runs back to the bleachers and relieves #2

Rinse and Repeat until time is called.

Line up across field in front of soccer goal
On your belly – Count down 3, 2, 1 – AYG to other end line – mosey back
(rinse and repeat x 3, with starts by Fireman Ed and White Snake)

Mosey up to parking lot.
6 (rather 3 minutes) of Mary
Flutter Kick x 15 – in cadence
Dollies x 15 – in cadence

6:15 – Done

NMM

Brought some continuous motion to Base Camp and the pax crushed it – solid work by everyone out there today. Hard to see much so if YHC missed something please shout out below in the comments. YHC did notice that by the time YHC was starting to get into the exercises, Hammer was already there to take our place (YHC was part of a four man team, and Duff got the unfortunate luck to be stuck with YHC)

YHC also loves sprints, gets the heart rate up quick but then gives you a chance to recover. YHC also learned that Morning Star has a completely different gear than most mortals. YHC thought he was fast until Morning Star turned on the boosters and made YHC look silly (not that its hard to do that). btw – Fireman Ed – next time don’t try to outrun Morning Star and your hammy may survive. Granted until it blew you were moving brother. Base Camp crew is a great group to workout with and start the week off with.

Thanks for the privilege and honor to get to lead such a strong group.

Shout out in the comments if YHC missed anything.

Announcements:

3 Golf Tournament – Don’t wait – sigh up today or TR will hunt you down. The date is Thursday April 30th. Here is the link to the post:

The 2nd Annual F3 Golf Classic

3/21 – Team Chepul Hill Race For Brain Cancer Research – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q

HDHH at Mellow Mushroom in Ballantyne on Wed, 3/11, from 5-8 pm with 10% of proceed being donated for La Flor Bridge Project in Nicaragua.

Champagne Out