Making new friends and honoring one



Making new friends and honoring one

Glass joe was out of town, I noticed the odd silence in the atmosphere.
So I messaged him asking who was on Q, it was offered to YHC and I gladly accepted also knowing my daughter’s boyfriend would be an FNG in the gloom.

Disclaimer given and while my CPR certification has expired I did state that because of our friendship and brotherhood I would kick you guys in the chest a few times if required.

Let’s mosey!

COP
Side Straddle HopsĀ  in cadence x 20
Imperial Walkers IC x 15
Low Slow Squats IC x 15
Mountain Climers IC x 20

The THANG
Let’s mosey! And off we went around the trail at the park, stopping along the way for various exercises which also helped keep the PAX together.

First stop, 10 burpees! And so begin the groans, except Shepherd who had a smile on his face.
other stops as follows…
Flutter kicks in cadence x 23
Hand release Merkins x 20
10 more burpees
23 more flutter kicks

When we got to the rock pile at the bridge I told everyone it was time to make a new best friend, a lifting rock , not a running rock and partner up.
Partner 1 does called exercise, Partner 2 runs to the parking lot (about 100 yards) and back, flapjack and repeato, so 2 rounds of each…
Round 1 curls
Round 2 overhead presses
Round 3 tricep extensions
Various plank work mixed in between rounds.

Deposit your rock and lets mosey to finish out the track!
Stop at parking lot for the 6 and 20 jump squats while waiting…
Ok 20 more jump squats! #Crowdpleaser
and mosey back to the start, pick up the 6 then off to the small parking lot for 7s,
Run to the opposite end for 6 Carolina Dry Docks (GJ Merkins) and back for 1 squat, then 5 CDD, and back for 2 squats, you get the idea.

Next up, head to the building and find some wall for Peoples Chair with 25 air presses, recover, back on the wall for 50 air presses… Hmm, air presses? I HAVE A GREAT IDEA!

Let me introduce everyone to my friend Jack Webb!
Circle up and lets do this!
1 merkin, 4 air presses, 2 merkins, 8 air presses all the way up to 10/40.

I don’t think anyone liked my friend Jack Webb, he doesn’t care though so we said good bye to him and headed around the corner to the benches.
20 step ups, 20, dips, then 15 of each, 10 of each and 5 of each.
Back to the small parking lot because we need to work our way back of course.
bear crawl and do 5 merkins at every other line because we may as well completely burn out our chest after Jack Webb.

6 Minutes of Mary (Change order threatened to call me a professional because it was exactly 6 minutes.)
Flutter IC x 20
Pretzel Crunch IC x 10 left, 10 right
Freddie Mercury IC x 10
Protractor for the last minute or 2

Recover! We are done!

Announcements
Bonhoeffer on Q at Thrive and Pinto on Q at Overdrive this week.

Ye Olde Moleskin
A few people asked about the 23 count for flutter kicks and I honestly almost forgot to tell them #O2Dep
About a month ago one of my daughter’s best friends from H.S. who was in the Coast Guard was killed in a training situation.

https://www.charlotteobserver.com/news/local/article246722846.html

She had a favorite workout that I took pieces of for today’s beatdown to honor her.
600 meter run
followed by 2 rounds of the following
10 burpees
23 v-ups, I had us do flutter kicks. She was 23 years old but actually had a birthday the day before she passed.
20 jump squats
20 hand release merkins.

Solid work by everyone this morning! Always an honor to lead, AYE!
Hair Band
Short and to the point but BB, fini.

 

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