The M-O-I-S-T
8 brave souls left everything at the crossroads
Warmup:
20 – Ever-so-hated Side Straddle Hops in cadence
10 – Lunge on each leg in cadence
Workout:
Starts at Corner of Ballantyne Commons and Community House
Leg 1:
- Northbound on Community House, U-turn at grounds-keeping entrance. (extra credit: U-turn at the bridge)
- Every 5 street lights, 5 Burpees (~50 total)
- 20 slow Little Baby Crunch waiting on six (Mario)
Leg 2:
- Westbound on Ballantyne Commons, U-turn at Ballantyne Corporate (extra credit: U-turn at entrance to Ballantyne Resort)
- Every 5 street lights, 5 Merkins (~50 total)
- 20 slow Chippy Cross waiting on six (Mario, Tuck, Fire Hazard, Soft Pretzel)
Leg 3:
- Southbound on Community House, U-turn at Briarwick (extra credit: U-turn at round-a-bout)
- Push yourself, hard-run, 30 squats at Briarwick, 30 squats back at corner
- 20 Toe-Tap Crunch waiting on six (Mario)
Leg 4:
- Eastbound on Ballantyne Commons, U-turn at Meadow Run (extra credit: U-turn at Stonebriar)
- every 5 lights, 5 Mountain Climbers, plank-right, 5 mountain climbers, plank left
- 20 American Hammer waiting on six (Mario)
Notes:
Finished with 4 minutes of Mary.
~4.40 Miles for those choosing the normal option.
~6.00 Miles for those who did all the extra credit.
Lots of opportunity for TWSS.
Lots of comments from the tomatoes.
PaperJam is a runner.
Soggie Weinkes
pre-broat, pre-pre-broat with no #broatmeal
Need some pushers for upcoming races with Speed for Need. Check with Fire Hazard
Hope:
Thank you for sharing with us this morning.
-out
246 souls honored in silence
This week we celebrated another unfortunate anniversary…9/11. I wanted to honor some of the victims in this horrible tragedy. I know it’s a couple of days late but it doesn’t matter.
8 PAX fought the fartsack / Panthers hangover and paid tribute to passengers on the planes that went down on that day. It went like this:
Started off with the disclaimer, I had my cell phone, and a few CPR certified pseudo professionals.
Mosey around the parking lot
COP
- 30 side straddle hops in cadence
- 15 imperial walkers in cadence
- 20 mountain climbers in cadence
- 10 arm circles in each direction on your own
The thang
There were four flights with a total of 246 people on board.
Flight 11 – North Tower
87 Total
76 Passengers
11 Crew
Flight 175 – South Tower
60 Total
51 Passengers
9 Crew
Flight 77 – Pentagon
59 Total
53 Passengers
6 Crew
Flight 93 – Field in Somerset County, PA
40 Total
33 Passengers
7 Crew
Each of the flights had the number of reps for the # of people on board. Since we were honoring the victims, I requested the PAX perform the exercises in SILENCE. More on that later.
Flight 11
- 76 – Curls
- 11 – Turkish Get Ups (11 Each Arm)
- LAP
Flight 175
- 51 – KB Swings
- 9 – lunges (9 each leg)
- LAP
Flight 77
- 53 – tricep extensions
- 6 – clean & press (6 each arm)
- LAP
Flight 93
- 33 – goblet squats
- 7 – Halos (7 each direction)
- LAP
MARY
- 87 – LBC’s (4 count)
- 60 – Freddie Mercuries (2 count)
- 59 – Flutter Press (2 count)
- 40 – American Hammers (count each side)
Moleskin
This is normally where I would reference inside joke or funny things from the workout. Today was a unique experience. This was the quietest workout that I have ever been a part of. It was a very somber feeling. I wanted the PAX to realize that each rep was a person who woke up that day and had no idea that it was going to be their last. I also didn’t want to hear the PAX complaining because a difficult exercise is certainly better than the fate of the 246 that were lost in the planes.
This was a difficult workout on many levels. The silence added to the beat down. The normal chatter distracts you from how tough the work out is. It was great to see the guys do the work in silence and push through. There were also quite a few reps of the same exercise which adds to the soreness.
I can safely say that the 7 gentlemen that joined me this morning left the workout a different person than before they started it, in their minds, hearts, and bodies. It was my pleasure to lead this.
Announcements / Prayer requests
- Prayers to Glass Joe’s M and her sister for health related issues
- Prayers to Change Order. His daughter is getting married AND he is the officiant.
- Hair Band is on Q tomorrow at Outland 0700 at Sun Valley Middle School
- There will be an impromptu gear work out at Woody’s house on 10/3 as he loads up the rental truck and moves to Houston. You’ll be missed.
C.R.E.A.M. – 2 for 5’s over here
Cuthberston Rules Everything Around Me – we had 26 Pax for Impromptu and 7 Pax w/ 1 Proctor completing the IPC today. Work started early for the IPC group as they were gathering their blocks and measuring exact distance needed. Deflated and I rolled in 5:15ish offered the speaker as peace offering to IPC group to use if needed. While circling around to parking lot thought about rearranging some of the cones, but figured that would just be not well received.
Over at Impromptu with 1 min before the big show we wrapped up DCCS and went moseying down the path. At bottom of concrete path planned to circle up, but had to Deadwood audible due to incoming cars. Frack thanks for comforting me and letting me know not a big issue for someone on their 1st Q. Go up to circle by football field and circle up there for warmup.
Warmup:
- 15 x SSH
- 15 Imperial Walkers
- 10 Jimmy Dugans
- 15 Mt. Climbers
- 15 Merkins
Thang: 2 for 5’s them SOB PAX got garbage down the way, word up
1st 5 (triple nickle)
- 5 Burpees at the bottom circle
- 5 supines at the top
- 5 rounds
When finished circle up and do Mary waiting on the 6. Once complete mosey over to wood benches.
2nd 5
- 20 Dips
- Bear Crawl, Crab Walk, Duck Walk around the triangle
- Run to benches at the school
- 20 step ups (10/leg)
- 5 rounds
When finished circle up and do Mary waiting on the 6. Form 2 lines when all complete
Burpee Indian Run towards front of school. Once we reached the school line up along the tree line facing the IPCers. Recalc be careful don’t stub a toe on the blocks left in the grass. Once all in line lets provide the IPC group some encouragement. Turn and face the road and 30 Monkey Humpers in cadence. Unsure if this was the point at which Deadwood spilled the Merlot or not. Will need to get confirmation from Wolverine (Proctor) for validation. Once complete mosey to side parking lot.
Partner up and complete 2 x of partner burpees. P1 goes 1 way around parking lot, P2 goes the other. When you meet complete 5 x hand slap burpees. Complete 2 sets and Fin.
Moleskin:
- Trojan – Good to have you back out in the gloom and seeing the foot is holding up well
- Dasher – apology that today was “acapella” and we did not have any Ultimate Frisbee. Will be sure to have ready for next Q.
- Ricky Bobby – Took it to the track today and did not succumb to temptation to say “I love crepes”
- Sprinkles – Great job out front, it appears that crab walks are not your favorite. Also let your dad know prayers go out to him
- Loafer – YHC knew it was good Q when I heard the first “Oh Yeaaahh!” during the 2nd 5
- Fuse – way to push and keep others going as well as adhering to form/rep count. Great work.
- Appreciate everyone listening as I shared for HOPE challenge. And if anyone dealing with similar situation or ever needs someone to confide in, do not hesitate to reach out.
Stonecroft Boomerang
16 Pax answered the call this morning at Hydra. Here’s what went down:
- COP — 15 SSH / 15 Imperial Walk
- Mosey out of the parking lot, R on Rea, R on Summerlin, L on Wessynot, L on Cornwallis Camp, L on Stonecroft Park, L on Summerhill Ridge, L on Greenway Bend
- Gather at the intersection of Greenway Bend and Fairway Vista and count of by 3 for the main event
- Stonecroft Boomerang — Starting at the intersection of Greenway Bend and Fairway Vista, each group runs one of the 3 three legs up and back. 10 merkins at the top and 5 squats at the bottom. Rotate. Continue until each group has run all 3 legs 3x.
- Gather at the intersection of Greenway Bend and Fairway Vista for various Mary
- Mosey back the way we came with 3 stops for various Mary
- COT
Moleskin
YHC is a big fan of the WIB. Keeps everyone moving but generally together. Allows the Larry Birds — like Sprockets and Fog Horn — to push it without leaving the rest of us behind for good. Spackler volunteered that he had not had any alcohol in a few days …. he was a lot faster than normal today …. just saying. Gummy headlocked the guy walking the little dog … he clearly needs F3. Next time he will get the two guys in the Gymage. Plenty of mumble chatter as we got to rounds two and three. Thank you, One Eye … maybe. Always a pleasure to lead the Hydra PAX. Thanks to Gummy and Sprockets for lending me the keys.
No announcements.
No funny business
YHC chose not to pre-run today in an attempt to save my sweat for the workout. I’m sure I’m in the majority when I saw “wow, I’m ready for this humidity to ease”. TR and Voodoo won the gold stars for the day as they stepped up to the challenge of pre-running even after YHC mentioned the night before that there’d be doubles involved. After the standard disclaimer and no FNGs in attendance, the PAX quickly mentioned High Tide and his lack of attendance — something about an 8 am workout at home. What in the world is that all about?? He must be waiting on the real gloom of winter before he gets back out consistently. We also talked about Orange Whip (who was originally on Q) –we’re praying for you pal. Hang in there!
COP was pretty standard — nothing too exciting. Then we got in to the meat & potatoes part: Round 1: Singles x 10 (each arm) — alternating KB swings, cleans, clean + press, snatches. Doubles x 5 — same exercises. Round 2: same exercises x 8 on single arm and x 4 on doubles. Round 3: same exercises x 6 on singles and 3 on doubles. Round 4: Singles x 8 — goblet squats, single leg deadlift, lunges, good mornings. Doubles x4 were t-bag squats, KB swings, and good mornings. Round 5: same exercises x 6 (singles) and x 3 (doubles). There was some Mary mixed in and that took us right up to the bell.
Moleskin: 7 regulars put in some great work this morning. The workout, in YHC’s opinion, was tough but fair. I’m really digging the double clean & press and the double snatches. My back must be feeling good! Thanks to Voodoo for the opportunity to lead, and for supplying today’s music — generating a playlist is something that I plan to do sometime before I leave this place for Heaven.
Announcements: Look for more info to come on a strategy change for Meathead in the coming weeks — possibly moving more to a goal-oriented workout program.
Born to Roll
17 strong and brave men joined me to run up and down a couple of Waxhaw’s most famous hills. I got roped suckered asked nicely into Q’ing yesterday and was prepared as usual. I even impressed the PAX by writing some stuff on paper I had strategically placed around the streets of F3 Waxhaw. Most planning I had done in a while.
WARM UP: Mosey to the front of South Providence School while dodging a few cars, standard Floater stuff. MC x 15 IC, Plank Jacks x 15 IC, Peter Parkers x 15 IC, more?
THANG: From side of school–20 Merkins, run to Waxhaw Library, 1 burpee, run back 20 jump squats, up to King Street 1 burpee and back 20 LBC, up and back on Bad Idea, 1 burpee and back
Shoulder presses on wall x 50 IC while recovering
Mosey back Stop at library for Merkins on hill, x 15 while facing in each direction
Towards downtown-At random large rocks placed on lawn down side of street- Broad jump uphill from beginning to end-every other rock 2 burpeees –at least 14 total Mary-Freddie Mercury, x 15 IC, dolly x 15 IC
To Cupcake Queen parking lot-10 Jump squats at each intersection on the way there In parking lot-20 CDD, run to front of Provisions, 1 burpee, back To corner of Caldwell and Church st, 1 burpee, back Down and up recently discovered steep hill behind the skate park… BURPEE TRAIN!!!
Very long train today. THE LONGEST. 3-5 6 min and 20 seconds!!! of consecutive burpees while we waited for that thing to pass. Yes someone timed the train and you guessed it, it was Fuse Box.
Finished the set up the hill, 1 burpee, back
Mary while we wait-Heel to heaven x 15 IC
In lot, 10 wide arm merkins, 12 CDD, 14 stagger merkins, 16 CDD
Back to cars-burpees for the final 30 seconds
MOLESKIN: Obviously I had more planned and wanted to get in a bit more running and try and get to Keith Jung Un Death Hill (getting messages all night asking me to run more today, weird), but with the humidity out there, it worked out anyway. The unpredictability of the train is unique to this AO, and the chatter really gets going when that whistle can be heard a mile away, knowing what’s to come. Watching the train go by as you are doing the burpees definitely makes it feel much longer.
I should have known something was up when Deadwood went sprinting 100 mph past Dasher up Bad Idea Hill. Paid for it later in the workout I think but apparently, it was all about bragging rights getting the record time on a Strava segment. Kid Rock definitely has plans to change that soon.
Posse solidified what we knew all along-He will be a great school crossing guard upon retirement. Guy risked his life to save us while we dangerously crossed Hwy 75. Thanks and glad we didn’t leave any out there.
There were other things that happened too but I forgot and will likely just slip into a future backblast when I remember. If I didn’t mention your name it was probably because I wasn’t paying attention, or more likely because you didn’t do anything to wow me.
With that being said, you are all appreciated and I’m thankful for the comradery and support from you guys that are out here most mornings. Obviously I wouldn’t still be here 3.5 years later if it was just about merkins and burpees. As usual, all of the guys worked their butts off. Good push. I swear one of these days I’ll be able to correctly complete the disclaimer. But we did look good though.
ANNOUNCEMENTS:
Isabella Santos Race 9/28- Need runners and Speed for Need pushers—See Waxhaw Group Me or Slack for details. Great F3 event.
Doughboy is desperately seeking some folks to join him tubing the Catawba on Sunday. Bonus-Bread Bowl may be there for extra shenanigans
Tons of races/events coming up-Vagabond, Spartan, Ragnar, Speed for Need-don’t be afraid to jump in and sign up. You’ll be glad you did.
Recalculating-solid takeout
Where were you on 9/11/2001?
18 Warriors of the Gloom were joined together for a common purpose this morning. Remembering Tuesday, September 11, 2001 was the main focus of the morning as it will be for most of us throughout the rest of the day today. As we reflect on where we were on that fateful day 18 years ago and how all of our lives were changed forever in one way or another. We will never forget!
DiCCs Delivered
Warm Up
- Mosey from COT to faculty lot taking the long way around the student lot.
- 9 – SSH IC
- 11 – IW IC
- 9 Sec Plank, 11 Sec 6″ Plank – Silent Count
- 9 – MC IC
- Jimmy Dugan – C/L/R 11 seconds each – Silent Count
The THANG
- Mosey to front of Highschool to grab some wall for
- 9 – Balls to Wall MC (Pause)
(Sheriff came to arrest Goodfella but we were told it was all just a big misunderstanding and he drove off after a brief discussion).True story!
- DK, Hold-for-time-against-the-wall Ladder(1 DK, 3 sec hold all the way up to 9 DK, 11 Sec hold increasing by 1 and 1 each set)
- Mosey to West side of faculty lot
- 9 – 6-count Burpees IC, Mosey to East side of faculty lot and around island for return to West side of faculty lot
- 11 – Merkins IC then JB to East side of faculty lot and back at 80%
- 9 – Carolina Dry Docks IC then JB to East side of faculty lot and back at 80%
- Mosey to Northwest corner of student lot and do 9+11=20 – WWII
- Winding Mosey to Southwest corner of student lot and do 9+11=20 – WWII
- Mosey to North side of student lot and do 9+11=20 LBC
- Mosey to South side of student lot and do 9+11=20 LBC
- Move east to next row and Mosey to North Side of student lot then do 9+11=20 FM
- Mosey to South side of student lot and do 9+11=20 FM
- Mosey to North side of student lot then do 9+11=20 AH
- Mosey to South side of student lot and do 9+11=20 AH
- Move East to next row and Mosey to North side of student lot then do 9 – MT
CCIC - JB to Northeast corner and come back at 80% then do 11 – MT IC
- Mosey to COT and Mary for 2 mins
- Sprinkles called out Flutters and we did 9+11=20 IC
- OneStar called out Protractors and we rotated between 9 and 11 degrees for what felt like an eternity but was really only about 1 minute and DONE!
Count-O-Rama, Name-O-Rama completed
We ended about 5 minutes early as Goodfella volunteered to lead a September 11, 2001 Memorial of sorts for the Dromedary PAX. Telling us of the 246 air passengers, 2,606 employees in the twin towers, 343 firefighters, 60 police officers and 8 paramedics all gave their lives. Many PAX shared their memories of that fateful day.
- Goodfella shared he lost 11 classmates from high school in the towers.
- Manny shared that he lost three of his college fraternity brothers.
- Johnny Utah shared how the FBI and the work he does for them changed after 9/11.
- FNG – Big Ben shared he was in Ireland at the time and provided the perspective of how the world outside of the USA reacted.
- Delta shared his story of being in the Navy and the massive buildup of troop carriers and tanks as they were loaded into ships to be sent to Afghanistan shortly after the events of 9/11. How powerful the scene was to him and his contemplation of re-enlistment.
Moleskin
We seemed mostly focused on the twin towers during our COT today and that is, for the most part, what I have observed people (myself included) focus on when we remember that day. Remember those that perished at the Pentagon in Washington, D.C. and on Flight 93 on a farm in PA. Also remember there are many lives lost still today from illnesses that were a direct result of those events.
The biggest lesson I think we can all learn from that day is to point out that while we live in a world that is relatively safe here in our little Waxhaw bubble, there is still a lot of darkness out there. Too many examples of what is wrong with society to point out specifics but it is men like us who share a similar value of community leadership who must bring light into the darkness and make it light again. Lead by example and love one-another as brothers.
Announcements:
- Prayers for Boytano and his family as they mourn the loss of his father.
Goodfella took us out.
Much of the focus was on the twin towers as they
Many PAX shared their memories of that fateful day. Where they were, how many people they knew in the towers, many survived, many lost.
Honoring 9/11
To honor the thousands of people that lost their lives 18 years ago, I want us to remember the pain and suffering of the people that died during the attack. In addition, there are thousands of first responders who are still suffering from the time they spent helping those in need. No matter how much pain we suffer in the gloom, it will never compare to what they and their families have gone through, and will continue to endure the rest of their lives. I want to thank all our service members and first responders who fight for us every day here at home, and over seas to continue to protect our freedom and our lives. Make sure to thank someone today for what they do.
Moleskin:
Run 2001 meters around the track (5 laps) carrying 55lb firehose between 5 PAX.
Complete 11 reps of all 9 exercises below. In between each rep, run to the end of the track and back for 110 meters.
11 x Double Merkin Burpee
11 x Lunges (each leg)
11 x Worst Merkin Ever (Wide arm, Regular, Diamond)
11 x Monkey Humpers
11 x Hand Release Merkins (Military Count)
11 x Can-opener (Military Count)
11 x Thrust Merkin (military Count)
11 x Makhtar N’diaye
11 x Crucible Merkin (Military Count)
Finish back up at parking lot for some LBCs, rosalita and dolly.
Moleskin: Thanks for take out Puddin Pop. Read Above.
Heavy Weights/Heavy Cardio
14 men came out on this extra gloomy morning to remember the fallen and make themselves better men.
Tags appear to be messing up (I’ve added them 3 times and they keep disappearing) so in case they don’t show up: Fuse Box, Credit Score, Rockwell, Cat Fish, Glydah, Swimmers, Gump, Ricky Bobby, Schneider, Xerox, Old MacDonald, Spike, Banjo, and Twinkle Toes.
I wanted to go heavy today. The bricks are good – but candidly when I envisioned this site, it was always with heavy weights. The bricks were brought in while we searched for heavy weights and just for shoulder exercises. That’s not to say we haven’t been beaten down by the bricks a time or two; but I wanted to bring back what I had originally envisioned Chiseled to be – heavy weights (to pack on dense muscle) mixed with high intensity cardio.
WARM UP
Quick lap around the parking lot.
Circle up for a quick warm up (perhaps too quick I learned). 10 Merkins, 10 second 6 inch hold, 10 more merkins.
Line up against the curb for beat the Q. Down and back. For every person I beat – 1 burpee. Off we go. I cross the “finish line” and count 5 guys I beat. As I finish my fifth burpee I get up to see two respects on the ground stretching and in pain. I hear Schneider say “he didnt stretch….too hot outta the gate”. My bad guys. Quick stretch on your own. Hamsting, calf….whatever you want. Repeat 3 more times except changing from 1 burpee per pax I beat to 5 jump squats per pax I beat. I believe round two we did 10 jump squats. Round 3 – 5 jump squats. And the fourth round we did 20. Everyone was gassed. Great – that was my plan. Mosey over to the gear and partner up.
THE THANG
While guys were partnering up (and gasping for air) I laid out the pain stations. Heavy weights separated by some cardio move (or body weight move)
27 lb bar curls
Jump squat on Cinder blocks (Fast for cardio)
22 lb bar reverse curl
In/Outs
Hammer curls 25 lb dumbells
Get Ups with 20 lb medicine ball
Supines
Partner Sprint down and back. 5 exercise penalty for losing. Winner picks losers exercise (5 burpees, 5 jump squats, 5 lbc’s, ect.)
Military Press with 50 lb dumbell
Atomic Merkins (In/Out with a merkin)
Tricep Extension with 30 lb dumbell
Curb dips (add in reverse in/out if you want more cardio)
Tricep kick back 12 lbs
Chariot pull (Clydesdale pull?) with the heavy rope.
I had planned to do two rounds of this and call it a day, but I was gassed. I looked around the last set and it seemed as if I wasn’t the only one. I felt like a recover exercise to get our heart rates down a little bit followed by one final push at the end would be good. Time for a Deadwood Audible.
Circle up for Ab Webb. Heels to Heaven and LBC’s. Got to 6/24 and felt like it was time to lift again.
Grab heavy weight and do 20 curls. Rotate to new heavy weight for 20 curls. Rotate again for 15 curls.
Rotate again for 20 tricep presses. Rotate 20 tricep presses. Rotate 15 triceps presses.
Rotate 20 Military Press. Rotate 20 Military Press. And finally rotate and 15 military presses.
3 Minutes left. Lets finish the Ab Webbs. 7/28, 8/32, 9/36. Out of time. 6:15. I decided to call it short.
MOLESKIN
Swimmers stepped up and answered the call for the Hope Challenge speaking of his early on marriage struggles (surprisingly, at least to me anyways, in front of his 2.0 Gump). It wasn’t until voicing their issues at Church did they find a path to help them with the tools needed to make their marriage better. Get with simmers if you want the name of the camp they attended.
Guys crushed it today. Rockwell partnered with me. We have partnered a few times together at Chisled and the dude consistently takes it to another level dragging me along with him. Good work today.
Spike is becoming a regular out there and has been putting in some hard work.
Gump got me on the sprints. I thought I had him and dropped it down a gear heading into the finish line. He accelerated past me to prevent an additional 5 jump squats. Nice work young man.
Catfish and Glidah out there killing todays workout. Proud to announce Catfish is still smoke free. I think we are approaching a month now. Awesome job. Add the fact that he has been attending all our workouts coming from Unionville is unbelievable. Glad to have you as part of our rag tab bunch of misfits.
Many others worked hare as well, but my time is getting short and I still want to touch on the elephant in the room today….
A discussion regarding this date – 9/11. Where you were and how it altered your life and those around you. I spoke of being a freshman in college and how this year is a little different knowing there are freshman now in college that were my age that were not alive when this happened. My path was already set, but I had friends still in high school that these events altered their planned path. They either skipped or delayed college to join the military. I’m not going to say I would or wouldn’t have taken the same path. Perhaps I would have still ended up in school – likely I would have; but I’ve always wondered what if. What if I was a senior in high school instead of a freshman in college. Would I have been led to step up and serve? Its crazy sometimes looking back on life seeing the path that has got you were you are and wondering what if I went left instead of right.
Xerox shared that he was supposed to be in one of the towers that day. He didn’t elaborate on what kept him away, but I’d love to hear that story one day.
Another pax’s had a family member unfortunately directly impacted by the events to passed away.
We all have stories of were we were that day. Its a sad day for all Americans. Prayers to the families that lost loved ones. Prayers to the lives that were altered that day.
During COT we took a moment of silence to reflect on where we were, what the country went through, and to think about those that lost their lives that day.
ANNOUNCEMENTS
Prostate 5k this Saturday. Still looking for need for speed runners. Get with swimmers for sign up info.
I Shaved My Arms For This
Sleeveless is not a good look for me. Never has been. When I first heard about the new tradition at Bushwood, I secretly hoped it would fade out. But after posting a couple times and seeing the the enthusiasm of the PAX, I knew for my Q what must be done. And then… the workout.
Warm-up: Mosey to the big parking lot for 15 SSH, 15 IW, 10 merkins, 10 low slow squats, all IC.
The Thang: Mosey back to the bottom of the loop to the side of the school. Together and IC: 10 six count one legged burpees, 20 man maker merkins, 10 one legged Carolina Dry Docks, 10 merkins with a 3 second hold at six inches each rep. Between each set, run the loop together for recovery.
Next, mosey out on the trail to the neighborhood. Repeat 4 lunges x 1 burpee for ~25 yards. Mosey for recovery. Squat + broad jumps another 25 yards. Mosey for recovery. Turn around and go back using the same landmarks we had used coming out. Karyoke one way to the speed bump, 20 mountain climbers, karyoke the other way.
Mosey back to the wall of the school for peoples chair. Then use the hill for a backwards bear crawl and repeat peoples chair.
Finish up on the basketball court. Partner up. P1 does Mary, P2 bear crawls up and back, flap jack. Exercises were flutters, pistol crunches, and sit ups. Circle up for PAX choice Mary and some merkins. Mosey back to launch.
Moleskin: It was horribly humid today! A sleeveless golf shirt actually really hit the spot. PAX did a great job pushing through it.
Announcements: Nada