In the shadow of The Bear, 7 soldiers met at Bailey Road Park to endure an hour of heat for a 40th birthday beatdown. I had an electronic weinke but didn't really follow it, so exercises and reps are approximate.
Here’s my recollection of what we did:
Warmorama (on lower turf field):
- Side Straddle Hop x 40 (IC)
- Cotton Pickers x 14 (IC)
- Imperial Stormtroopers x 15 (IC)
- Mountain Climbers x 15 (IC)
Jog to upper turf field rock pile, grab a rock
- Straight leg dead lifts x 15 (IC)
- Overhead raises x 15 (IC)
- Curls x 15 (IC)
- Skull crushers x 15 (IC)
- Repeat all 4 exercises with 10 reps IC
Jog to the disc golf course and "play 9"
- Hole 1 – Squat x 20 IC
- Hole 2 – Lunges x 15 each leg OYO
- Hole 3 – Calf raises x 20 each leg OYO
- Hole 4 – Shoulder touch Merkins x 12 IC
- Hole 5 – Manmaker Merkins x 6 IC
- Hole 6 – Carolina Drydocks x 14 IC
- Hole 7 – Peter Parker Merkin x 10 IC
- Hole 8 – LBC x 15 IC
- Hole 9 – Low Flutter x 15 IC
Jog to tennis courts
- Freddie Mercury x 15 IC
Jog back to rock pile
- LBC with Rock x 20 IC
- Chest Press x 20 IC
- Skull Crushers (on 6) x 20 IC
- Curls x 15 IC
- Upright Row x 15 IC
- Repeat exercises (random rep count, IC)
Jog to pavilion, Mary Rotation
- Waffle – Leg raises x 20 IC
- Mayhem – Hello Dolly x 15 IC
- Geek – Boxcutter x 15 IC
- Soprano – WWI Situps x 40 single count
- Macbeth – Elbow Plank x ~1min
- Governor – Stairway to Heaven (Mountain climber with legs wide and moving outside shoulder) x 20 IC
- Jethro – Hells Bells (LBC with legs straight and off ground) x 20 IC
Moleskin:
- Glad to have seven; at 6:58, just Soprano and I were there and debating coffee or workout. We had decided on workout when Macbeth, Mayhem, and The Geek rolled in for the double down; Jethro and The Governor arrived post SSH to make 7
- The electronic weinke was teased, but I never opened it. Though as a result my rep counts above are probably off, and I audibled some exercises due to my current lack of fitness
- The Governor may make a great caddy some day. He knew the disc golf route well and provided great guidance, including warning me that hole 9 was downhill and there was no easy way out – so we didn't go there!
- If you don't know the name for an exercise and The Geek is there, he will want to name it "Chicks Dig It"
- Thanks to Soprano for the 40 WWI situps; what a great birthday gift!
- Also thanks to Mayhem for taking us out, and to all the guys for coming out. Governor – I think your Q should be next!
- Finally, glad to be making my way back after being out virtually all of 2016 to date; Old age and psoriatic arthritis are a bitch! Hoping to make it out more often now, as I seem to be seeign some improvement. This has been said a hundred times, but you don't realize the joy of F3 until you can't go. We have such a great group of guys and I really missed being out there suffering with the PAX.
Waffle House