We returned to the scene of the crime. Yankee and Roots looked through the bushes to see if our shovel flag had been carelessly discarded. No luck. Just as Chaka Khan was getting ready to lead us into the gloom for his VQ we see Chewy making a Kotter with an FNG.
The Thang
Chaka Khan at the Q
- Mosey to a mud pit across the fence from the new Lady Bug
- Warm-up COP: SSH x 19 (yes Chaka went with a 19 count on his first exercise); Plank Jacks x 18 (this made a nice hole in the mud); low slow squats x 11; LBC x 15 (at this point Yankee tried to complain about doing LBCs in the mud by saying he wasn’t complaining.)
- Mosey to the unkempt Softball field for 4 corner 11s
- 4 corner 11s (10 burpees and 1 squat then run to the next base where you do 9 burpees and 2 squats….1 burpee and 10 squats)
- Mosey to the Olympic Trials track
- Double Applesauce (two column indian run) for 1 lap (Victors were on the inside lap – just sayin’)
Hawgcycle takes the Q
- Mosey to Tad Gormley….argh locked again. We haven’t gotten in since we were kicked out last month. Don’t worry Tad, we will be back.
- Mosey to the nearest grassy area for Ciabatta
- Ciabatta – 2 sets of 4 different exercises. Each set is 20 seconds all out oyo followed by 10 seconds of rest. Burpees, Merkins, WWIII Sit-ups, Squats repeato
- Mosey back to the Great Lawn for a flag check – step ups on a passing picnic bench while we wait for the six.
- Flag is still there – we do a plankorama waiting for the six: Regular, Left hand high, Left leg high, Regular, Right hand high, Right leg high, Southern Gentleman, Yankee Agressor, Regular (about 15-20 seconds each)
- Easy as 1-2-3 on the Great Lawn. Pax pairs up. One man runs across the Great Lawn and back (150 yards?) While other starts doing Merkins. Runner picks up the count on the merkins where the first man left off when he gets back. Partner sprints across Great Lawn. Finished when each pair completes 100 merkins, 200 WWIII sit-ups, and 300 squats. All the pax finished except YHC’s pair; however, are form was good – not saying other’s weren’t, just saying ours was.
Moleskin
- Nice to see 8 PAX out for a Saturday workout.
- T-claps to Chaka for stepping up to Q – Good hard full body workout today.
- T-claps to Chewy for coming across the lake to workout with us.
- FNG Beebs definitely buried the lead by casually mentioning he was in the Benjy Davis Project http://www.amazon.com/Benjy-Davis-Project/e/B001LHKTNY
- Everyone very impressed with FNG Batman’s cop saving story.
- Good time at the Coffeeteria
Announcements
- Monday – 5:30 Rock City Workout in the OM (Pontiff Playground)
- Wednesday – 5:30 @ The Birdcage
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
- CSAUP – Talk to Roots if you are interested in the Rouge-Orleans Relay.
-Hawgcycle
