To the Ms

To the Ms

Wanted to dedicate this one to the Ms that have been therefore for us, challenged us and made us better men.  By Ms I am referring to merkin’s and mary’s.  Disclaimer given and off we went… about two feet for the warmup.

The Thang:

Warmup (approx 10 of each in cadence:

• Imperial Walkers
• Merkins
• LBC
• Dips

200 Merkin Challenge

20 merkins each minute for 10 minutes

Circle of Mary

Each lap of the Stair/Victoria Secret Block (we really need to start naming these places) we did:

20 Russian twists at corner one

20 Toe Tap crunches at corner two

Up the stairs, down the stairs

20 Merking at the arch

20 Toe tap crunches at third corner

20 Russian twists at forth corner

20 Merkins on the other side of the arch

First lap we did a warm up to ensure every understood the Kiwi leading the pack.  Then the order was given to do five more laps.  The first one to complete the five would then reverse and pick up the rest of the pack to stop them from any further pain.  Tuck, can’t thank you enough for knocking this one out quickly!

Wheelbarrow Merkins

In the car park by the stairs partnered up.  Partner 1 wheelbarrow and stop at every second white line to do 5 merkins (3 to 4 sets of merkins on the way up).  Flap jack with partner on the way down.

The Wall

Like a dog distracted by a squirrel, I got distracted by a wall (un-scheduled).  Run a couple of blocks to the wall 10 times up and down.

Mary Challenge

Similar to how we started this fiasco we finished off with 30 mary (combo of toe tap crunches and freddie) or 30 second hold of 6 inches each minute to 10 mins.

Moleskin

Weather was a little colder today so I guess we are back in winter mode. Lads paid there dues to the M’s and think we are all jealous of Mighty Mite who is off to the Super Bown this Sunday (GO PANTHERS!!!).  Appreciated everyone pushing it today and as always enjoyed the lead.

Announcements

• Foxhole to continue on Mondays (thank you Loogie)!
• New Wednesday gear work out coming (stay posted)
• SOB family picnic hike – Feb 20 at Anne Springs Greenway
• SOB Seesob(?) on March 12 – 11 mile run plus workouts and coupons.
• Sunday morning 6am (12 miles) or 6:30 run (less miles) at Coles
• Guys needed to help out with Church on the Street (surveys the homeless) tomorrow – see weekly email for more details.
• Black Diamond Workout – this Weds at the Vine (either 5 or 5:30am) – check twitter