A deceptively cool start at Ambassador this morning, which warmed up in a hurry. Quick exchange of pleasantries, a welcome to our lone FNG, and then it begins.
Start with a warm up lap around the carousel and circle up for SSH’s, Mountain Climbers, Peter Parkers, IW’s and Good Mornings. In an unending quest to slay the demons from GRC Class 604, we then head over to the base of the hill below the parking lot (aka One Pee Hill).
Hit the hill for a #BentJacob: 5 trips up and down the hill with a burpee pyramid at the top – reps of 5, 10, 15, 10 and 5. A sneaky little gasser to lead off the set. Tackle the hard things first, other #Coveyisms and all that stuff. Of course, Maize was completely unfazed, bleeping mountain goat that he is. Moving on.
Take off on the run back down past the carousel, behind the playground and over to the stone steps leading to nowhere. Run to base of stairs then LeBrons up the stairs x3. I’ve pondered the purpose of these stairs ever since I first laid eyes on them. Still wondering.
Amble over to the picnic shelter. Discover said shelter is already in use for other purposes. Detour back to 70’s era circle planters for a pyramid of single leg squats and derkins. 5 sets with reps of 5, 10, 15, 10 and 5. Threw in a random set of irkins just to keep everyone honest.
Take the hill up to the field. Partner up for full-field death crawl. Partner 1 does bear crawl for four paces, then drop down for two merkins. Repeato. Meanwhile, Partner 2 is running to other end of field and back until he meets up with Partner 1. Partner 2 picks up the bear crawls and merkins where Partner 1 left off while Partner 1 runs to end of field and back to Partner 2. Partners continue to flapjack in this manner until they reach the end of the field. Thanks to the Blitz boys for introducing this one to me. Little easier without the kettle bell but still . . . good times. All pax then sprint back across the field to starting point. Squat hold interlude, then backwards sprint to other end of the field. I think we’ve found Madoff’s wheelhouse. Smoked the rest of the pax by a good 20 yards on that one. Plank-o-rama interlude, then another full-field sprint back to the starting point. The normally mild-mannered Madoff is clearly feeling it at this point, so much so that he calls out none other than Ben Johnson mid-sprint. #MessinWithSasquatch
Next stop is the tennis courts for a mini Elle McPherson. Pax completed 8 circuits of the L. Exercises included CCD’s (2 circuits), Star Jumps (2 circuits), Dying Cockroaches (2 circuits), Diamond Merkins (1 circuit) and Burpees (1 circuit).
Circle up for some shout-out Mary: Hammers x 20, Freddie Merc’s x 30, Chilcutt’s x 40, LBC’s x 50
COT
NMM:
- Welcome FNG Show Me (Zach Bond). #Cobains for subjecting you to such a feeble naming process. Hope to see you again soon.
- Tclaps to Ben Johnson, Madoff, Yoda and Quagmire for their regular posts at Ambassador. The consistency of our presence will pay off down the line.
- Great to be with Munson for back-to-back posts. Just a rock solid dude, especially for Dookie.
- Thanks to the Catalyst men for letting Hermie and me crash their coffeeteria. Always fun to compare post-workout notes.
Announcements:
- Komen 5K – Saturday, June 13. Lamp is your Q. Sign up using the link in the Announcements section. Feel free to donate to the cause if you can’t make the run.
- Neighbor-To-Neighbor men’s basketball league is starting up. Games will run on Sundays from 6 – 8 pm after the players have a 1-hour bible study focusing on manhood from God’s perspective. Feel free to come out to support the guys and enjoy some ball. If you can’t make it out, lift up these men in prayer as they use this league as a means to grow and face the challenges in their lives. Let me know if you want more info about this.
- July 4th Convergences at Ambassador and Catalyst. 7 am launch. No other workouts in Raleigh on the 4th.
As always, an honor and a pleasure. Aye.
