Nine of LKN’s finest avoided the comfort of the FS on very cold January morning for the pain of a solid beatdown Co-Q to honor both Dr. Martin Luther King (Tagless) and recent Carolina Panthers LB retiree Luke Kuechly (Callahan). MQ Turncoat and Tagless for the three mile standard Devonshire loop.
Tagless
WARM-O-RAMA
- SSH x 34 IC
- ISTs x 17 IC; Mountain Climbers x 17 IC
- Cotton Pickers x 17 IC / Merkins x 17 IC
- Squat x 17 IC / Low Flutter x 15 IC (Oops was supposed to be 17!)
THE THANG
- Mosey to Whoville tree for MLK themed Dora 1-2-3
- Partner up – size does not matter
- 100 (M)erkins / 200 (L)BCs / 300 Curb (K)ickers
Callahan
Mosey to the Painground for some #59 Thank yous.
- 7 Pull-ups
- 8 Dips
- REPEATO 5X
- 5 sets of 9 rail merkins
Mosey to benches
23 of the following (23= 8 seasons + 7 Pro Bowls + 5 1st Team All Pros + 3 TDs) in cadence unless noted
- Touch that Butt (single count)
- Dips
- Incline Merkins
- Slow Squats (single count)
- Decline Merkins
Move to the Whoville Tree – partner up
- 23 calf raises each leg
MARY
- LBCs x 59
- Homer to Marge (5 seconds up, 9 seconds down)
- Crunchy Frog x 23
- W's x 23
- Plank – 59 Seconds
MOLESKIN
- Welcome back Kotter to Shooter. Good to know the EH in church parking lot and call-out via Twitter were effective. Keep coming back for more and bring Risky Business next time.
- Temperature said 30ish and ski gloves were needed to keep hands toasty warm. Must have been too cold for mumblechatter. YHC’s first post nearly six years ago was in similar conditions—only now walking upstairs after the beatdown isn’t nearly as painful.
- The 68 reps of SSH to remember Dr. King was killed in 1968. The other warm-up exercises would bring total to 4 sets of 68 reps for April 4th 1968. Those of our generation remember the event more through the words of U2’s hit song “Pride”. YHC prays that we learn from and exhibit his timeless example of non-violent protest. His dignity, vision and resolve should serve as an example for all of us as we strive to ensure equality for all.
- The glowing praise for Luke Kuechly goes beyond his on-field performance. His humility, preparation and dedication have been universally acclaimed—a true role model for us to uphold to our children.
- Thanks Turncoat for the privilege of leading this great AO.
Aye!
Tagless