In the tradition of KISS, Keep It Simple Stupid, I chose to try and do a very simple work out and still manage to trip up a few times. Fortunately I had Burt and Disco Duck to pick up the slack.
The Warm Up:
- WM’s x 10
- GM’s x 15
- Sir Fazio Arm Circles F x 5 R x 5 <—Slow count on these by YHC. Very Slow. Humorously Slow.
The Thang:
Run down to the rock pile by the lake with a brief intermission for a group squat hold.
Once we got there grab the biggest rock you can find. Then put it down and grab something more sensible. #overachievers
As a group-
- 10 x Curls
- 10 x Tricep Extensions
- 10 x Shoulder Press
- 10 x Bent Over Row
- 10 x Around The World – Take the rock and rotate it around your head, shoulders and back one way and then the opposite
AYG up the hill
- 50 x Prisoner Squats
Carefully go back to your rock (Burt labeled his so no one would accidentally pick it up by mistake) and repeat the above with the exception that the squat count got lower 40, 30, 20.
Return your rock as always to the same exact place you took it from.
- Line up for an Indian Run up to the Bond Park Center via our other big hill
Once there it took YHC a moment to find the perfect wall to line up for…
- Ball to the Wall Last Man Standing on his Hands <— Thanks Franzia for this one! Bartman I beat you to using it on the Cary PAX but no worries feel free to use this one as often you like. I might have been the first one to come down off the wall but it was Burt in the end who stood like a might upside down oak to become this mornings BTW Champ!
Run back to the the senior center for…
Extended Mary. I’ve noticed that I either skip Mary or just do very little. Today is the day I tried to fix that. Wrote down all the possible ab exercises I could remember and got a some comments on my weinke.
- 50 x LBC’s <—-This was were we started to break those ab’s down
- 30 x Freddie Mercury’s <— This spent what was left in the tank
- 30 x Reverse LBC’s <— This bought a little recovery time
- 10 x Hello Dolly’s <—-Starting to lose momentum
- 10 x Rosalita’s <—–Hmmm Ab’s really burning
- 10 x Flutter Kicks <—–Getting tougher and the counts are getting really low
- 10 x Box Cutters <—-Usually not this hard
- 10 x American Hammers <—–Can’t breath and count at this point
- 6″ Leg Holds 13 count around the circle <—–Finally over!
Note: Burt & co. was very “impressed” with my melodic almost hypnotizing cadence counting. Almost akin to CK’s. I won’t lie it helps with the breathing to make “counting like sounds”
Finish up with….
- 13 x SSH <—-Thought I would do a work out without this?
What we didn’t get to due to lack of time or was forgotten by YHC…
- Rock arm raises
- Mercan Mania – amrep Mercans as a group
- Jack Webb – Burpees X Squats
COT:
Announcements:
5 spots open for last minute GoRuck volunteers.
The gauntlet was thrown down for the Krispy Kreme Challenge x Pullen Park Murph Double Down.
Prayer Concerns:
Callahan’s Mother-Inlaw
Sputnik’s wife’s co-worker <– I believe I have this correct
BOM:
Burt lead us in prayer.
Guys it was a blast this morning. I don’t think I laugh more throughout my day than I do when I post with you all. Thanks for tackling the gloom with me! As always an honor to lead.
