yeChecked the Q sign up for SNS on Tuesday afternoon and it was blank….so I signed up as Urban Meyer just to have a little fun.  Pulled into the AO and the PAX were gathering and wondering who this Urban Meyer PAX might be.  I mentioned that it was probably a Charlotte dude.  I was sporting my VT stuff and finally Callahan (a Big10 guy) put it all together.  Those Big10 fellas are smart.

17 PAX assembled on a humid, crystal clear morning at Bond Park.   Cee-Lo and Saben joined for the intro and then stayed put for a DL workout (see below).   No FNG’s.   We were off.

Warm Up

Indian Run down the street and down the hill into the bowl.   Circle up.  Count off…15 PAX

  • Boom.   15 burbees OYO
  • SSH, Good Mornings, Imperial Walkers, Lunge Burbees, Double Merkin Burbees, Double Jump Burbees

Thang

  • Run over to the top of the dam
  • Split into 2 groups
  • Each group runs in an opposite direction for 25 yards
    • 10 jump knee tucks..return to center and plank
    • Run again, 15 plank jacks…return to center and plank
    • Run again, 15 merkins….return to center and plank
  •  Run down the dam incline to the bottom and then back to the top and plank
  • Run back to the bowl and past 5 cones ~ 25 yards apart….cones have stuff written on them.
  • The main event this am is the Rotary Phone (used at True Grit this week…thank you for the motivation)
    • Cone 1:  5 Burbees
    • Cone 2:  10 LBCs
    • Cone 3:  15 Jump Squats
    • Cone 4:   20 Merkins
    • Cone 5    25 Plank Jacks
  • PAX start at cone 1, then cone 1 + cone 2, then cone 1 + cone 2 + cone 3 and so on until all 5 cones are done…its cumulative.   At end of each round the first PAX back to Cone 1 calls an exercise until all PAX arrive and then we all start at 1……
  • Head to the benches at the base of the hill.  Two groups.
    • Group one does AMRAP dips while Group two runs to the top of hill and back; Repeato
    • Group one does AMRAP incline merkins while Group two runs to the top of hill and back; Repeato
  • Everyone does broad jump burbees…half way up the hill and then runs back to the top and on back to the parking lot for Mary…we meet up with Cee-Lo and Saben who did this….
  • Walking SSH / Arm Circles around building to grassy knoll
  • Merkin pyrimids at the wall:
  • 15 Irkins, 15 Merkins, 15 Derkins
    • 12 Irkins, 12 Merkins, 12 Derkins
    • 9 Irkins, 9 Merkins, 9 Derkins
    • 6 Irkins, 6 Merkins, 6 Derkins
    • 3 Irkins, 3 Merkins, 3 Derkins
    • 1 Irkin, 1 Merkin, 1 Derkin
    • Select 2 rocks from the Rock Garden:Curls x 15Tricep extensions x 15 Overhead press x 15 Arm extensions x 10 count Repeato
    • With 1 rock: Lumberjacks (L/R) x 10Mozey to Horseshoe lanes: Bear crawl down – 15 squats Bear Crawl back – 15 squats Bear Crawl down – 15 LBCs Bear Crawl back – 15 LBCsStroll back to parking lot and get 20lb toys Circle parking lot holding blocks overhead

      WWII situps with blocks x 10;  Repeato Bench press blocks x 10; Repeato Deadlift blocks x 10; Repeato

    • United with the DL boyz we did one Mary exercise called by Cee-Lo
      • Freddy Merc x 15

COT

Prayers and a few announcements.

YHC took us out.

The energy this morning as awesome and it was great to see Brisket and Hardin hitting it hard! Always fun and always a pleasure to work out with and lead when needed!

Burt

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