Seven tried, true, and trusted warriors of our fine city banded together on this cool fall morning to prove that the “Spartans” had nothing on toughness or fitness. They were joined in short order by a warrior from a foreign land (South Carolina) who quickly proved himself worthy of the battle.
“What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others.”- Pericles to the families of the dead after the Athenian War
First Athenian Workout Tip: Workout drunk or hung over (The Q did not provide the warning nor the means to comply with this tip)
Second Athenian Workout Tip: Workout to music (which we accomplished for the leg portion of the Thang)
THE THANG:
Sudden Change
Mosey to the Great Lawn
Imperial Squat Walker (IC) x 20
Happy Jacks (IC) x 20
Mosey to the Foundry
1 and a half cycles (everyone did 3 sets of pull-ups) of 30 seconds OYO through below stations:
Pull-ups, Bear crawl, Low rows, Merkin bulldogs, Pull-ups, Flutter kicks, Crab walk
Mosey to the Singing Tree (Our music) w/ a Sudden Change en route:
Low Slow Squats (IC) x 20
Squat Jumps (OYO) x 10
Daft Punk (Follow Q w/o cadence) x 10 cycles
Lunge Jumps (OYO) x 10 each leg
Mosey to NOMA Side Steps w/ a Sudden Change en route:
Half PAX: Toe Touches on Curb (OYO)
Half PAX: Hand walk up and down museum steps (drag legs behind) (OYO)
Switch
Partner-up – wheel barrel up museum steps and switch (OYO)
Mosey to Foundry
Half PAX: 10 Hanging Leg Raises and 5 Hanging Knee-ups (OYO)
Half PAX: Lying straight leg hip thrusts (OYO)
Switch
Box Cutters (IC) x 15
Dancing Chilcutts (IC) x 10
Dr. W x 10
Canoe held for 20 sec
10 second count
Canoe / Superman x 2
Mosey to the NOMA Fountain
Decline Merkins (OYO) x 10
Dips (OYO) x 10
Hip Slappers (OYO) x 10 each side
Decline Merkins (OYO) x 10
Dips (IC) x 20
Mosey to the Flag
Announcements – The usual workouts for the week with Saturday being CONVERGENCE.
Shout-outs: To our brothers battling for the day in Mobile. For our brothers and all the families in South Carolina experiencing loss and trying to recover to normal life.
