Deal or No Deal: Stonehenge Edition

Deal or No Deal: Stonehenge Edition

Awesome morning for a Stonehenge workout, 70 degrees and low humidity. Loogi was the 1st PAX I ran into this morning and the first thing out of his mouth was “We aren’t doing a lot of running are we?” My short cryptic answer “shouldn’t be too bad.” Future cue: Q wearing calf sleeves = running. 12 including YHC were primed and ready to go and off we went.

Warm-Up

High Knees

Lunge Walk (Extra Deep) – The only time Frehley’s Comet has been paid the compliment of going deep enough….sorry it came from a guy

Caraoke – not to be confused with the popular drunk amateur singing activity Karaoke

Toy Soldier

Full parking Lot Stride Build – 25%, 50%, 75%, Full tilt

Mosey to small pond next to Novant building, the 2.0’s pediatric center

The Thang-a-lang

YHC provided 2 sets of marked turf cones:

Set 1 – Exercises Including:

• Flying Squirrels
• Burpees
• Bombjacks
• Dive Bomber Merkins
• Plyo Merkins
• Jump Squats
• Dips
• Tricep Extensions
• Hand Slap Merkins
• Broad Jumps

Set 2 – Rep Quantities (starting at 5 going up to 50 in increments of 5)

The PAX partnered up and each group of partners took a turn selecting a combination of Exercise cone and Rep Quantity cone, which all the PAX would complete. The caveat here was that the Exercise cone had to be chosen first and the Rep Quantity Cones were covered so there would be no cherry picking of hard exercises to low rep combos.

Example 1 – YHC chose the Hand Slap Merkins, partner Frehley’s blindly selected 35 reps. There was a possible combo of 50 burpees out there which luckily didn’t happen or else there would have been mutiny.

After each round of exercises, the PAX would take a lap around the pond + get in some Mary as we waited on the six, which included

• Plank Variations (Right/Left Arm High, Right/Left Leg High)
• 6in Plank
• Freddy Mercury
• LBC
• Grave Digger (both sides)
• Pistol Crunch

10 TOTAL Rounds and then recovery mosey back to launch where we joined forces with 6 BRR Trainees/late Stonehenge arrivers opting for some miles instead.

Moleskin

Let us all take this time to remember 3 things:

1. Continue to push people to those places they’ve never been before (For Example: Frehley’s Comet being “deep enough”
2. Give all that you have at each and every workout…even if it’s only 4 inches Nard Dog
3. Be open to trying something new even if it is slightly unorthodox, like the fisting technique…for the Tricep extensions of course (make it a double)

Strong effort by the PAX this morning with Wingman, Mic Check, Cul-de-Sac and Shrink Wrap leading the charge on the running portion. Loogi was inspired and pushed my marathon trainee and FNG Gruden. Keep getting after it gents. Solid crew as always at Stonehenge and thanks to Wild Turkey and Nard Dog for handing over the reigns this morning.

Over & Out

-General