On a soggy and gloomy morning, 17 PAX rose out the fartsack and made their way to Excalibur to sharpen their swords. YHC always tries to come up with a themed workout but was still pumped his Nascar driver, Kenseth, winning again this past Sunday and figured I would run a similar workout I did from Agoge a couple weeks back. So it was all about the #20 again. FNG’s arrived late, so no disclaimer given and we circled up.
WARM UP
SSH X 20
Hillbillies X 20
Sir Fazio front and back X 20
Mountain Climbers X 20
Good Mornings X 20
THE THANG
Mosey down to lower fields doing some KAROKE, BUTT KICKERS and HIGH KNEES on the way.
BEARWAY TO HEAVEN
PAX line up in plank postion head to toe from mid field towards the hill.
PAX in back calls an exercise and bearcrawls to front of plank line while PAX do 20 reps.
PAX continue until we reach top of the hill.
Prisoner Squats X 20
Merkins X 20
LBC’s X 20
Flutterkicks X 20
Insert 3 FNG’s thinking start time was 6AM and jumping right in
Plankjacks X 20
Badonkadonk Squats X 20
Diamond Merkins X 20
Sumo Squats X 20
Wide grip Merkins X 20
Dry Docks X 20
Werkins X 20
Star jumps X 20
Freddie Mercuries X20
Smurfjacks X 20
One time through, remaining PAX bearcrawl up the hill and form a tight plank line.
Plank-o-rama to the Left X 10 and back to the Right X 10 = 20
Run back up to Station parking lot and do Paint the Lines X 20
PAX line up along curb and Rocky Balboas X 20 and REPEATO
Run to Station wall for some Chair and Balls
Peoples Chair X 20
Balls to the Wall X 20
Peoples Chair Frankenstyle X 20
Balls to Wall X 20
Peoples Chair Roller Coastering X 20
Balls to Wall X 20
Run to Amphitheater for a quick STARBURST
Break off in groups of 5 and bearcrawl out to each cone
Station 1 – Burpees X 20
Station 2 – Squats X 20
Station 3 – American Hammers X 20
Station 4 – Plankjacks X 20
Station 5 – Merkins X 20
Visual on a rock pile, run over and get a quality rock for a quick sets
Curls X 20
Tricep Extensions X 20
Shoulder Press X 20
Bent over row X 20
MARY with a rock
LBC’s X 20
6 inch leg hold X 20
Rosalitas X 20
THE END
COT/ANNOUNCEMENTS/NAMEORAMA
– Labor day convergence at Agoge in Wake Forest, 0700-0800
– 9/11 stair climb – arrive at 0515, may propose clown car from East Wake
– Welcome FNG’s KD (Kevin Durant), Pawnee and Gwenevere
PRAYERS
– Ratatouille has two job prospects
– Continue prayers for PCH and his M.
– School employees and students returning
– Unspokens
NAKED MOLESKIN
17 PAX is Excalibur’s best outing yet, psyched to see the growth and the core group of men forming here. The group is starting to gel and is good to see the comradery between the PAX. Encouraging to see new faces coming out almost weekly as well. Puts a smile on the Q’s face too to hear mumblechatter and groans from the PAX on not so fave exercises. We got a good site out here, come on out one week and POST or even sign up for a Q. #itsnotthatfaroff540 And as always gentlemen, thank you for the iron sharpening – physically, mentally and spiritually I receive each week from you men. AYE!
