The flags were planted

12 Pax gathered in the lukewarm 36 degree gloom of Raleigh’s finest Pullen Park to endure the fun-a-rama of a prolonged robert plant with a few other things sprinkled in.

YHC is fed up with SSH, so instead we warmed up with 10 burpees and a few Sir Nigel Fazio Forward and Backward Arm Circles. Then we bear crawled from the parking lot to the stone circle. Warm up complete.

Merkin Circle: Partner up. All men do the merkin as assigned with Au Pair inspired low and slow perfect form perfection, then partner 1 performs a stationary pain killer whilst partner 2 does an active pain killer. Standard x 10, low plank hold/run ’round carousel. Wide x 10, plank/prisoner squat, diamond x 10, (something else YHC cannot recall).

Robert Plant.

Repeat Merkin circle as above, adding a few more merkins to each set.

Robert Plant.

Dips x 10 with mid-dip-hold at the end for 10. Left leg raise x 10, right leg raise x 10, dank x 10, low dank hold x 10.

Robert Plant

Repeat the dip workout, with inclines instead of declines.

Robert Plant

Mosey to stone circle for prisoner squats and planks.

To the stage for plank-o-rama. inclines x 10, (sarkozy x 4, putin x 4)x4, standard plank x 10, chilcut x 10 (chilcut sarkozy x 4, chilcut putin x 4)x4, Dank x 10, low dank hold x 5.

Mary Relay (RELAY OF LOVE #dontask). Line up at opposite end of field from stage. take turns running across field, calling out exercises. LBC, Freddy Mercury, WWII, Russian Hammer, TD Curls, standing lunges, burpees, Hello Dolly, Merkins, six inch hold, SSH (bastard) and one other that will remain a mystery #needaclipboard.

Run to the stone circle, lunge walk halfway to the starting line, bear crawl the remainder. Kill time with some speed bump sprints. Partner one low plank holds, partner two sprints to the opposite speed bump, low planks until partner one joins him, then sprint back. Do this a few times until YHCs timer finally signals COT

COT – solid work by the PAX. YHC had a hard time keeping up with himself. We have much for which to be thankful, but a special shout out to those who daily challenge us to press on.

Thanksgiving Convergence at Laurel Hills Park. 0700.

Despite previous reports there will the TWO…yes…TWO Friday workouts. Those who care to spend their black friday shopping can report to a special flood zone held at laurel hills park at 0700 (smart move skipping the mall, though a frogger style back blast would be amusing.) They will go easy on you there, leaving you plenty of energy to join the M and MMIL for the exciting black friday deals. #YHCwontbethere.

For those who want to see what being a man is about, there will still be a regularly scheduled Cary workout at the North Cary Park at 0600. I am sure chapel hill might be running also, but the strong will be in Cary.

0 Replies to “The First Official NSFW Backblast From the Forge”

  • Ski Abs, Wonk. I’m impressed you remembered everything else. My brain tends to be on the mushy side that time of day. Solid Q today!

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