8 men gathered in the not so gloomy gloom to stretch their ligaments, exercise their muscles and break a little sweat. By the time it was all said and done, MISSION ACCOMPLISHED!
The Thang:
Warmup mosey around parking lot, looking for a nice flat spot to circle up.
COP
Mosey to field and circle up for…
Stay in circle and dive right in to the Ring of Fire (all PAX rotate counter-clockwise performing called exercise. As and when each person is called out, they sprint around circle while other PAX perform stated exercise. Repeato until all PAX have had chance to sprint.):
150 yard sprint from Ring of Fire to fence, mosey back to ring. Repeat 3x.
Mosey to the Hot Box and grab a bench for…
Mosey back to the Ring of Fire for special edition Jack Webb
Stay in circle for a brief bout with Mary:
Mosey to parking lot, jail break to the cars.
Finis
Moleskine:
Announcements:
17 men gathered around the shovelflag on a nice spring morning to put a solid downPAINment on the weekend. They expected to be smoked by the end, but little did they know how they were going to get there…
The Thang:
Young Love on Q.
Warmup run around the school, detour down the nature trail, gather behind the school for COP
COP:
– Mountain Climbers x30
– SSH x30
– Imperial Walkers x 30
– 30 seconds of stretch for anything that’s tight
Mosey to the soccer fields
Starfish of Pain:
– Merkins x25
– 5 burpees
– Carolina Dry Docks x25
– 5 burpees
– 25 LBCs
– 5 burpees
– 25 jump squats
– 5 burpees
– 25 (each leg — yes, that’s 50!) Sister Mary Catherines
– 5 burpees
Plank-o-rama
Slow mosey to sidewalk
Partner-up for Exercise/Run combo. Partner 1 performs exercise while Partner 2 runs, then flapjack.
– 100 (team) merkins
– 200 (team) squats
– AMRAP LBC’s while the PAX even out the number of runs
Lex Luthor on Q:
Grap a rock buddy and mosey to playground. Put rock in safe place.
On playground: 5 rounds of circuit.
– 5 pullups
– 10 pushups
– 15 squats
Reunite with rock buddy and mosey to the NC playground (stumps/house/boat): 5 rounds of circuit.
– 10 box jumps on stumps (no rock)
– 10 dead lift / squat / shoulder press (w/ rock)
– 10 lbc’s (w/rock)
– 10 dips (rock optional)
Mosey to field for Herschel Walker:
– situps (with rock) – sprint (no rock)
– pushups (with rock) – sprint (no rock)
– repeato
Return rock buddy to the pile (good riddance, you need to go on a rock diet)
6 MOM
– LBCs x20
– Bicycle x20
– Dolly x20
– Mason Twist x20
– Heels-to-Heaven x20
COT
Moleskine:
– Flies! Lots of flies! Little critters – gnats or sandflies (no one bothered to properly identify), buzzing around the PAX nearly the entire time. Made for an interesting time seeing, breathing, chewing, spitting. Thankfully we kept things moving enough to see clearly every once in a while.
– Between the flies, the stumps and the rocks, I’m pleasantly surprised to report no injuries — except for a guy named Piggy who limped off early, clutching his broken spectacles to his face, muttering something about leaving before things got really nasty…
-Strong work by the PAX this morning. Much mumblechatter on anything involving leg work, seems a number of folks were still nursing their wounds from Kevlar. Mumblechatter was punched in the teeth by the jump squats and SMCs. Spirits were lifted once the stiffness was beat out.
– Props to Enos. First week in the group and he shows up 4 out of the last 5 days? Guts his way through sprints and runs while nursing a sore hamstring? When he heard that we take Sundays off in SouthClt, he had either a look of surprise or relief, hard to tell. Either way, keep at it brother. Looking forward to seeing you on Monday.
Announcements:
– Workout news: Fast Twitch, 1 year anniversary of the Skunk — pick your poison on Tuesday.
– Memorial Day: check the website
– Sign-up for other stuff: check the website
Into a warm Spring gloom, a site-record 50 men came to redeem their week with a Wednesday downPAINment. No one left disappointed, as all experienced the fine beatdown we have come to expect at the place we so affectionately call Death Valley.
Warm-Up:
COP:
The Thang:
Count off into 2 groups. Group 1 goes with Young Love. Group 2 follows Header. Each group stays with same QIC the entire time. Group 1 completes the playground exercises while Group 2 completes the streetlamp session, then flapjack.
Fun at the Playground — a Mini-WIB:
The Streetlamp Session:
PAX partner up. Partner 1 runs to next street lamp and back (approx. 200 yards total) while Partner 2 completes stated exercise, then flapjack. Plank in between circuits until all PAX are done.
*Audible #1: Group A ran short on time so YL skipped Circuit 3 and replaced it with a mix of Lunge Walk and Little Bitty Bear Crawls under the street gates as we jogged back to the COT.
*Audible #2: Group B arrived to COT ahead of Group A and added in a bonus session of People’s Chair while Group A sprinted up the hill to home.
Moleskine:
Announcements: