Fun, Fun, Fun (Till Her Daddy Took the T-Bird Away)

Fun, Fun, Fun (Till Her Daddy Took the T-Bird Away)

It’s tough to get motivated and post on Monday’s so I like to make sure my drive over to McKee includes the Beach Boys. You know how you never see a guy on a jet ski with a frown on his face – that’s kind of how the Beach Boys works for me. Try it out. That being said, I’m always amazed at the hard work this site puts in. I typically like to do a lot of running but today we focused on strength and the PAX did not disappoint….

Warmup

Run around the school all the way back to the typical warmup parking lot

SSH, Merkins, Low Slow Squat, Carolina Dry Docks

Run to track 

• Indian Run twice around track

• Lineup at beginning of track
• 1 person runs track while other 12 do an exercise until he gets all the way around – go until all 13 run the track on their own. Not sure of all 13 exercices but something like
  • Merkins, Squat Jumps, Dry Docks, Skiers (side to side and front to back), Plank, Right Arm/Leg High, Left Arm/Leg High, Burpees, LBCs, Lunges, Hand Release Merkins

• Partner Up
  • 11’s with Squat Jumps and Hand Slap Merkins in the middle of the field

Run to Playground – COMBINED REPS flapjack 

100 REPS

Partner 1 – Run to school wall

Partner 2 – Pullups

100 REPS

Partner 1 – Run to school wall

Partner 2 – Decline Merkins

50 REPS

Parter 1 – Run

Patner 2 – Burpees

DONE

The 100 reps of combined pullups was a bit much but I feel like we don’t do enough pullups in general. I think everyone failed at this (at least to a degree, I know I did) so hopefully it brings some soreness. Basically 5 sets of 10 for each guy – that’s a big pullup day for anyone.

Lots of guys (young and old) were hauling on the 11s. I specifically remember Smokey, Squid, Rhapsody and Mash going hard but I was too focused on how to do hand slap merkins by myself until Coal Miner’s Daughter let me borrow Arena for the last few sets. I’ve seen Mash at the past two workouts but when I listened to the recording he said “Mash, 18“. Wow – I thought this kid was at least in college. I know I wouldn’t have woken up at 5am at 18 years old. Mad props to this kid.

Thanks for letting me Q. Thanks to Squid for taking us out. Remember to pray for Ethan who is having brain surgery this week.

Announcements:

Convergence on July 4th (Monday) at Basecamp – 7am

F3 Golf Outing – July 29th

We can sponsor a hole for $100 – Pop Tart to give more info on this