Lucky 7 entered the Gladiator arena to find pain, sweat & variety! About 60 temp & 99% humidity after some morning rain. This is what happened that left the pax in tears.
Mosey around two sections of parking lot with high knees & butt kickers.
Warmorama:
SSH x 20 IC, IST x 10 IC, Mericans x 10 IC, Toy Soldier x 10, & Windmill x 10 IC
Stay at the Fountain for some bench work.
Benches: Up & Down
Dips x 15 IC
Squats x 10 IC
Mtn Climbers x 10 IC
Step Ups x 15 each leg OYO (back down some kind of ladder)
Mtn Climbers x 15FC
Squats x 10 IC –
Dips x 10 IC
Benches #2: (kinda quiet) Swing State decided to join us after GPS issues not finding Viking. Our gain !
Incline Merican x 10 IC
Alt Lunges x 10 each leg IC
Peter Parkers x 15 IC
5 Burpees OYO – back down ladder
Peter Parkers x 15 IC
Recover & Mosey – time she's a ticking – gotta move !
Mosey to parking lot.
Interval running:
25% speed to middle island, then 50% to end, short mosey to next lot section,
75% speed to middle island, then 100% Sprint, Mericans x 10 IC (Murph chest veeeery tight )
Flip Flop Flap – change the interval for goodness sake !
100% Sprint to middle island, then 75% to end,
50% to middle island, 25% to finish.
Mosey to next lot section.
Bear Crawl:
Post – Tree – Tree – Post
Bear Crawl to 1st post, 10 Diamond Mericans,
BC to Tree, 10 DMs
BC to Tree, 5 DMs
BC to Post, 5 DMs
Recover.
Lunge Walk with Air Press, 10 Lunges each leg while Air Pressing, then 5 Burpees, Repeato once
Recover, then mosey over to Cindy, with a thrown in Quadrephelia
Cindy Blocks:
Shoulder Press x 10 IC (literally just crushed YHC – KMOA)
Squats x 10 IC
Bent Over Rows x 10 IC
Bring them back to their home cause they Suck !
Mosey back to Fountain. Already fine memories from just minutes ago – Ha !
Little time to kill before some MARY, Mary, Why U Buggin.
Benches (curtain call):
Dips x 10 IC
Inc Mercs x 10 IC
Step Ups x 15 each leg OYO.
Mosey to under doorway entrance to church, portico, car port, overhang, hang over ?
MARY: Circle of MARY
Soprano – so horrible I can't even remember OUCH
Beetle Juice – Crunchy Frog x 20 IC (ouch)
Black Beard – LBC x 25 IC
Amen – J Lo (Shades of Blue heating up) x 20 IC
Swing State – Low Flutter x 20 IC
Waffle House – Pillow Talk x 10 IC each side
YHC – Rosalita x 20 IC
TIME – DONE !
Rumple Moleskin:
(1) Thanks to Travolta for allowing me to Q Gladiator ! This AO has alot of nice nooks & pain crannys.
(2) 7 PAX after rain & Murph Monday for some ! Guys were pushing it much !
(3) Tclaps to Amen who apparently has found his Mojo ! One way to tell is when pax talks more during the workout, even while we were Bear Crawling. Qing consistently has found Amen slimming down quickly & swaggering. Confidence comes with Qing ! Right Turnpike ?
(4) Thanks to Waffle House & Beetle Juice for stepping off the Oakhurst Plantation to join the group. Fast fockers !
(5) Good discussion with Swing State after the beatdown. Only in F3 since Nov 2016 & he is crushing workouts. Watch this boy play hoops ! Can you say count the dribbles in order to steal the ball ! 30ish steals at BRP Sat ! Ah Quickness…….
(7) Good to see Soprano, the original Gladiator for yhc ! Him & Crack would toss a coin each Tues to see who would step on the pax throat !
(8) So Blackbeard posts regularly & then gets Stronger ! News at 11 ! Rock Star
Love you Freaks ! Keep me honest !
Mayhem (in the AM)