Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!
Warm Up:
SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.
Beat down:
1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.
Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.
Great get-together this morning with 12 PAX at the Misty Mountain.
Started by moseying over to the lawn across from the audubon entrance. Warmed up with Abe Vigodas (Windmills), Grass Grabbers, and a hearty round of the Motivator.
Moseyed over to the base of the mountain for some plank action: Peter Parkers, Shoulder Taps, Parker Peters. Split into two lines for Indian Run at the top.
At the summit – nice long round of Bat Wings to heat up the shoulders. Brief rest, then 15 burpees OYO. Attempted to follow it up with a Dora 1-2-3, but turned into a Dora 1-1-1 with 100 Catalinas, 100 jump squats, and 100 flutter kicks (2 is 1). Non-exercising partner did a “vertical loop” down the stairs, across the lot, then back up.
Moseyed back to flag for CoT.
On the heels of a Georgia Bulldog football victory over Notre Dame, sorry Rudy :(, and all of the celebrating that comes with that, 7 PAX braved the early morning Sweaty Bells workout along the banks of the mighty Mississippi River. The QIC had a specific plan for his birthday workout, but after seeing the exhaustion and blood shot eyes of the PAX, called an audible. The disclaimer was announced and we were off!!!
The PAX circled up for the following warm up exercises all in cadence:
SSH x20, Self Love x10, Arm Circles forward and back x10 each (counting Seaman style was particularly challenging), Grass Grabbers x 10, Imperial Walkers x 20, Calf Stretches x 10
Kettle Bell halos x10 each direction and Leg Pass Throughs x10 each direction
Next, the PAX suitcase carried their bells to the levee for 11s split between Curls and Hurpees.
Once the 11s were complete the PAX circled up for the following exercises all in cadence:
Rows both sides x10, Tricep Extensions x15, single arm curls right and left x15, Thrusters x15
Next up was a round of MARY in cadence:
Penguins x20, Flutter kicks x 20, American Hammer x20, LBCs x 22
The PAX form the COT, had count off, nameorama, and intentions. What a great way to start of your birthday! Always a pleasure to lead such a great group of men!
Thirty something men assembled in the gloom under a full moon to celebrate Friday the 13th. Apparently the next time a full moon falls on Friday the 13th is 2049 so I hope y’all enjoyed it. I also hope Jadaveon will remeber all of us when he is the sole memebr of the PAX around to enjoy it again. Disclaimer was given and the Mother Ruckers spilt off to walk and tak. The remaining pax headed to the circle of palms to commence the beatdown.
WARMUPS
SSH X 49 (this really irritated Mariah)
Arm Circles fore and aft. Was Seaman there? 10 Fore and 10 Aft
Grass Grabbers X 20 (Pulled a Hammy)
Merkins X 20
THE THANG
Mosey to the base of the mount. 2 lines. Indian run to the top.
At the top split PAX into 2 groups (thanks Kuch for logistics)
1st group runs and tags opposite wall. 2nd stays and does 5 Burpees. Groups switch and go until 25 burpees are done.
Next same with something I cant remember then once more with Merks. Whatever it was was a pretty good workout. I was cussing the Q the entire time.
PEOPLES CHOICE MARY
Circled up for some Mary
JV suggested Doc W’s
Peaches suggested Penguins
Somebody came up with LBC’s
There were others but the full moon wiped my hard drive.
BENCHES
After the mount we descended the stairs (Yankee is hands down the fastest stair descender amongst the PAX) and grabbed some benches for some quick leg work/ dips
RLSU X 20
Dips X 20
LLSU X 20
Dips X 20
Decline Merks X 20
Back to the flag for count off, name o rama, announcements and intentions/ prayer followed by coffeeteria at PJ’s. Thanks for letting me lead. Sorry if I forgot you were there.
