Squat jacks are not my friend…neither is Paula Abdul

Squat jacks are not my friend…neither is Paula Abdul

21 men (20 veteran and 1 FNG) came out the warm humid morning to put in some sweat equity.

We started out with a light mosey and circled up for the start of a great morning.  After providing the disclaimer and welcoming our newest FNG, we got right to it.

The Thang:

Started out with the following the COP:

• SSH x 25 IC
• IW x 20 IC
• LBC’s x 20 IC

From there we mosey’d up the first row of parking in front of Target.  There we lined up in a row for a round Indian Plank.  Same concept as an Indian Run but done in the Plank position.

Next we lined up along the first row of parking and did a round of 2 Steps forward and 1 Step Back.  It was later renamed as the Paul Abdul by Heartbreaker.

I instructed the Pax to run 2 rows ahead and do 5 Carolina Dry Dock and then turn around and run back 1 row and do 10 Squat Jacks.  We washed, rinsed and repeated this for a total of 20 times.

After it was all said and done the Pax completed the following:

• Carolina Dry Docks x 100
• Squat Jacks x 200

From there we mosey’d to the parking lot in front of the movie theatre and had the Pax form teams of 3 for some de-constructed Burpees.  Partner 1 stayed at the starting point and Started with Squats.  Partner to mosey’d to the other end of the parking lot and started on Plank In and Outs.  Finally, partner 3 ran down to partner to and relieved him of his exercises and started the cycle.  Once the teams finished up the Squats and Plank in and outs, they moved onto Merkins.

We ended up doing the following as a team once completed:

• Squats x 200
• Plank In and Outs x 200
• Merkins x  200

Next we mosey’d to the side of the movie theatre for 2 rounds of People Chair.  The first round we had our arms raised and the second rounds had air presses (civilian count) x 40.

We then circled up as we were nearing the end and finished strong with the following:

• Freddie Mercury x 20
• Heels to Heaven x 20 (I think Bucky suggested this one)
• Rosalita x 15
• Round Robin of Protractor (each Pax called off the angle, then counted to five and handed it to the next Pax)

The moleskin:

YHC was impressed how all the PAX came out in beast mode this morning.  We finished up the Paula Abdul and the de-constructed burpees much faster than expected and it left me needing to fill some time.

YHC actually thought we had 2 FNG’s today but one turned out to be Heart Breaker without a hat on.  It seemed to throw off a few of us.

There was some great mumblechatter all workout, especially when we did LBC’s at the beginning.

Welcome to Penalty Kick (Drano brought him out) and we hope to see you more as you visit family in Charlotte.

Great Job to Philmont for 2 days in a row…One more day make it a habit and keep up the good work

Big Thank you to Big Tuna for taking us out at the end with a great payer.

Announcements:

F3 Golf on July 29th and all proceeds are going towards F3’s Leap Expansion.  Information can be found at http://f3golf.com/

F3 Dads – Saturdays with a 9 am start time.  Please bring your 2.0’s out and show them what we do.  There are two locations, with the first being at the Bull Ring in Ballantyne and the second at Col. Francis Beatty Park.

Bucky has the Q this Saturday at da Vinci, with a start time of 7 am.