A Mauling and a Dirty MacDeuce

A Mauling and a Dirty MacDeuce

16 men decided to follow a rusty Q into the gloom this AM and returned soaked and oxygen deprived. A few of the old timers (Frehley’s and Wingman) may have remembered this oldy but goody workout from many years ago.

The Thang:

It’s 5:30, head to theater parking lot for lunge-o-rama.  After 1 of the 3 rounds of lunges, the PAX were wondering what the h___ is this? Some sort of dynamic stretching mumbo-jumbo?  Apparently yes, but things would not stay this easy.

Brisk mosey over to Target for the upper body warmup and some SSH, Imperial Walkers, Mountain Climbers, and Merkins.

Enough warmup, time to work. Headed to hill by target for a Jacob’s Ladder 7’s.  Plank  up & downs at top (extra credit for facing down the hill), burpees at the bottom.  By the end of this set, everyone was up to operating temperature (actually above operating temperature verging on overheating – but there was more workout in store, so we moved on).

Mosey over to the speed bumps for karaoka right, left, backward run, bear crawl and crab walk.  It was so satisfying, we did it again for good measure.  On the second set of crab walks, it was proposed that crab walking really does nothing for you, it just hurts your shoulders.  While this is probably right, it seemed like a good idea at the time, so we did it.  Floor Slapper gets the bad-A of the day award for doing all this with no gloves on.  Perhaps he will not be doing much floor slapping for a while, but it looked manly, so there’s that.

After a brief mosey around the corner from the theater, another COP was assembled for the Dirty MacDeuce (12 reps of 12 exercises executed back to back).  This was the set list:

1) Merkins, LBC, Superman planks

2) Diamond Merkins, Dolly, Peter Parker

3) Dive Bomber Merkins (nicknamed Entrapment or Cathrynn Zeta’s), Rosalita, Parker Peters

4) Wide Arm Merkins, Dying Cockroach, glute bridge march

Editorial Note: If Dive Bomber Merkins are ever called again, make sure there are no cars, security cameras, or bystanders in the vicinity.  It is not recommended to view a bunch of middle-aged men doing this to a parking lot.  It’s just wrong.  Unfortunately, the owner of a silver F150 now has that sight ingrained in his memory.  Sorry bud.

Once that was conquered, we headed to the back of the theater for some wall sits / hill run / burpee combos x 2 rounds.  For added benefit, balls-to-the-wall was thrown in for a double 10 count between sets (crowd pleaser – Frehley’s even exclaimed “what the h___ is wrong with you?” upon dismounting the wall).  This is music to the ears, because if Frehley’s is gassed, it was a good workout.

On that note, the workout was over and we headed for COT.

Moleskine:

There were a bunch of Larry Birds out there this morning.  Fire Hazzard was one of them and there was a nice bunch of them knocking out the exercises with quickness this morning.  YHC can not name them all because they were so far out front.  Nice push men!

The Dirty MacDeuce could also be construed to be a 12 count on each exercise (24 reps).  Today it was done to a 12 rep.  Hopefully no one felt cheated.  Based on the water puddles left on the pavement, I would say it got the job done though (along with the 102% humidity).  Next time we go for the 12 count though!  Something to dream about.

Announcements:

– F3 Dads this weekend at the Panthers practice field see preblast for details F3 Dads Preblast

– Southern Discomfort on 8/1 – everyone needs to get in on this CSAUP opportunity. Something for all PAX. Southern Discomfort Preblast