12 men came out to test their skills and speed this morning. 4 for standard.
Warm up
First we ran around the parking lot to the back of the school to circle up for
SSH x25
IST x15
Windmill x 10
Cotton picker x15
Merkins x10
Squat x10
Split up into 3 teams and head over to the track marked out behind school
Team 1: Lil Ben, Schneider, Swing state, YHC
Team 2: Travolta, Rock Lobster, Mr Burns, Sweet C
Team 3: Blackberry, Top Gun, Red October, Jimmy O
Track was perfectly marked. Each team take a lane.
First event: 4×400 each team picks which order they will run first man takes off and runs a lap while the others plank. All 4 in each team run a lap. I forgot who won I just know my team 1 lost. Then first place had 5 merkins, 2nd 10 merkins, last 15.
At 4 corners of the track were cones for 4×100 each team sent 1 runner to each cone. Then we ran 4 races. Again, YHC was pretty slow so we lost. This time we all did 15 merkins after.
Break time before the Field portion of the workout.
For break we went to the wall and partnered up. While partner 1 wall sat with arms straight out, partner B went high knees touching partners hands then switch.
Because everyone had balls on their minds we did a little balls to the wall.
OK break time is over, back to work. Grab a block or a rock and head over to the field.
Jack Webb was first.
1 x merkin 2 x overhead press up to 6 x merkin 12 x ohp
8 count burners x 10
chest press x 15
pull overs with rock x 10
put rocks back head over to picnic benches
Dips x 15
Squats, touching butts to the bench x10
Mary
Amen – JLo (of course)
Travolta – Blastoff merkins(he would love to show you how it is done)
Lil Ben – WW2 situps
Top Gun – LBC
Sweet C – Box cutters
Schneider – Mason twist
Swing State – Dying cockroach
Rock Lobster – Low flutter
Red October – Plank
Recover, Recover
Moleskin
Fun times and hard work by all. No one got hurt!
Mr Burns and Red October were pushing each other in their legs of the races. Swing State was right there when I was not putting him in the hole.
Good work Lil Ben – running with Blackberry and Travolta is not easy
Schneider says he will not run 100%. No prob – you still pushed Rock lobster and Top gun
Don't say us Clydesdales can't run. Way to go Jimmy O and Sweet C
Thanks for the keys Burnsy. Great AO!
Announcements – F3 Isotope Dads camp, Home Depot expo, date nights in May – check the calendar. It is on the website.
Special announcement. Coming soon to a Winfield Forest pool near you! Your new lifeguard Lil Ben! A few new names were shouted out like Baywatch and Pam Anderson. Whoever told him to Google her – shame!
Red October – hope your test went well.
Psalm 118:24
Amen