The Antman Commeth…

The Antman Commeth…

Pulled into the lot outside Civetta with 5 minutes to spare. No cars in the lot, not a great start. By the time 5:30 rolled around 5 additional PAX had shown up and the mumblechatter was already off to a great start. Apparently, Frehleys had been assaulted by an ant a day earlier and the damn thing did some decent damage. Having never allowed an ant to take him down, Rousey was already running his victory lap in tomorrow’s beer mile in his mind. Regardless, the show must go on.

Quick disclaimer was provided to the veteran crew and we were off.

The Thang

Warm-up mosey around the Regal Cinema. CoP near where we used to launch from.

Warm-Up Exercises in cadence:

  • SSH x 10
  • IW x 10
  • Mountain Climber Taps x 15 each leg
  • Merkins x 10
  • LSS x 10

Head across Elm Ln. and head to the bottom of the Murderhorn.

WAVE 1: Catch me if you can (Partner Up)

  • P1 Starts running backwards up the Murderhorn
  • P2 3 Burpees, then runs to catch P1
  • Flapjack once P2 catches P1
  • Repeat until you reach the top
  • Once we reach the top, back down for Round #2, this time swapping 10 CDDs for Burpees.

Plank/Mary while we wait at the top for the 6. Next, back across Elm Ln. to the back of the retail shops. Run the length of the shops stopping at each speed bump. Alternate Merkins x 10 and Mike Tysons x 10 at each speed bump.

Next, up and over the hill near the dumpster and head across the street to St. Matthews to find some lifting rocks.

WAVE 2: Upper Body Rock Work

  • 3 Rounds
    • Curls, Chest Press, Triceps Extensions (all x 10)
    • Curls, Chest Press, Triceps Extensions (all x 15)
    • Curls, Chest Press, Triceps Extensions (all x 10)

Rocks back where you found them. Mosey over to the shopping center and stop next to the first island near GNC

WAVE 3: Blimps

  • Following the curved path back to the ATM perform the following exercises. Go through the rotation @ each island on the left. Rinse and Repeat until you get back to the ATM.
    • B – Burpees x 5
    • L – Lunges x 10 (each leg)
    • I – Imperial Walkers x 15 (each leg)
    • M – Merkins x 20
    • P – Plank Jacks x 25
    • S – Squats x 30

Mosey back to Launch Point

Quick set of LBCs, called time, and COT.


  • Weather was great this morning. These Fall mornings are starting to get close to the 50s which, in my opinion, is the perfect weather for an early morning beatdown.
  • No visual evidence of Frehley’s ant assault was provided, although wingman was apparently Frehley’s actual wingman and was the one who eventually got the ant off of hom.
  • Rousey spent the first half of the workout discussing the ease with which he won last year’s Beer Mile. He then switched into full on propaganda mode as he tried to hype the PAX into showing up to compete. If there isn’t a full size marching band at the Beer Mile tomorrow I will be severely disappointed. Regardless, I’m looking forward to seeing how well Rousey backs up his game. I’m certainly not putting money against him.


  • Beer Mile: Tomorrow @ 5:30pm (See Slack for more details) You should definitely go, even if only to drink and take in the spectacle.
  • Blood Drive: October 29th @ Matthews Town Hall (See Slack or for more info)
  • F3 Holiday Party: November 19th @ OMB (See Slack for more details)

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