17 gathered round the shovel flag this morning in the Rotarian gloom to a very pleasant morning. We welcomed F3 Raleigh men Tinactin and Data. This workout would be a modification of a leg focused beat down provided by Gilligan last summer. The circle of men was strong at 0525 and thoughts of an early start began to form in the mind of YHC. Therefore, at 0528, a welcome statement and disclaimer were given. In honor of Duck Butter who is laid up in a hospital nursing fractured ribs, I felt it was appropriate to begin with a bible verse. “I can do all things through Christ who strengthens me” Philipians 4:13. This early start was obviously met with much resistance. But, with O.G. Oki present, YHC knew it was time to get this thing rolling.
We took a big lap around the end of the double fields and circled up for–
Warm-a-rama
SSH IC X 25
IW IC X 15
Hand Rel Merkins X 15
WIndmill IC X 20
Hamstring stretch, each leg
Down Dog, with proper form instructions given.
Mosey to the single soccer field to begin the–
Burpee Count Down
Line up on the sideline of one of my favorite fields on earth. Instructions were given on how to perform a proper burpee vs the flying squirrel BS. The pax runs across the field and does 10 Double Merkin Burpees run back back to the original sideline and we plank for the 6 and then do an exercise before the next run.
Copperhead Squat IC X 20
Run and 9 DM burpees and back
Plyo Lunge IC X 15
Run 8 DM burps n back
Wojo Squat w Jumper SC X 15
Run 7 DM burps n back
Calf raises X 20 IC
Run, 6 DM burps n back
Reverse Plank, 30 seconds
——-Rudy Special Time———- Plank and stay there. 15 of the following all IC. Plank Jacks, Mtn Climbers, Peter Pakers, Parker Peters, ALt shoulder Tap
Lets get back to the Ladder!
Run, 5 DM burps n back
Monkey Humpers IC X 20
Run, 4 DM burps n back
Wojo Squats (no Jump) SC X 50
Run, 3 DM burps n back
LSF X 20 IC
Run, 2 DM burps n back
Chill Cut plank IC X 20
Run, 1 reverse burp n back
1 pallet cleanser lap
Circle up tight at center field for the Ring Of Fire! Pax will plank in a circle. When its your turn, 5 merkins, then bear crawl around the outside of the circle. All other men remain in the plank until each man has finished.
Line up on the side line for a Modified Jail Break. Instructions were given to get to the other sideline as fast as you felt comfortable. Repeto 4 times.
1MOM
Low Dolly x 25 IC
In honor of the F3 Raleigh men present, 30 seconds of “Have a nice Day”
We done !
COT- Double Mint took us out in prayer
Announcements/ Moleskin
- 3 workouts tomorrow, refer to Slack
- Great to have Data, Tinactin, and Deuce post with us today.
- It should be noted that Double Mint chased after Oki on each and every round of the Countdown.
- Keep Duck Butter in your thoughts as he recovers at Vidant in Greenville.
- Great to have Steamer back with the Pax getting more and more healthy. Excellent job of restraint today, Flip would be proud.
- Honey Do on the HP Q this Saturday
- Excellent effort by all the pax, keep the legs stretched out over the next few days so they don’t get too sore on you.
Thanks for the opportunity to lead you men. an honor and a blessing for me !
Jang
