Unregistered Pax: Burgundy, Firecracker
I'll bet most of you millenials don't know the slogan Drive 55 Stay Alive. Although, when I Googled it, I did find out there is a Driver's Ed film by that name so maybe some of you do. As most of the RESPECTS will remember it was a slogan created by the Nixon administration when the speed limit on the highway system was lowered to 55.
In honor of the Double Nickel/Speed Limit…here's the workout:
Standard warmup of SSH, IW, Windmill, Alt Lunges, Side Lunges, and stretching
Mosey to the old IB School, I know it is now Lake Norman Christian School but it will always be the old IB School to me, to use that dreaded contraption we built.
Round 1 – 10 Pullups, 5 Burpees, Mosey to the trailer, 5 Burpees
Round 2 – Repeato
Round 3 – Repeato then plank when done. 10 count in the plank position
Mosey to DUMC to play with the pavers
Round 1 – Curls x 15 IC, Skull Crushers x 15 IC, Bent over Row x 15 IC
Mosey to dumpster and back
Round 2 – Repeato
Mosey back to the old IB School for another go round with the contraption
Round 4 – 10 Pullups, 5 Burpees, Mosey to the trailer, 5 Burpees
Round 5 – Repeato
Round 6 – 5 Pullups & 5 Burpees
Mosey back to DUMC to play with the pavers again
Round 3 – Curls x 15 IC, Skull Crushers x 15 IC, Bent over Row x 15 IC
10 Count
Round 4 – Curls x 10 IC, Skull Crushers x 10 IC, Bent over Row x 10 IC
Mosey back to The Village Green for a little bit of Mary
Recover, Recover
COT – We lifted up Burgundy's father who broke his ankle, a long time teacher assistant at St. Marks who lost her husband to cancer, OBC who had a basal cell rmoved the other day
Moleskine:
- For those counting at home we did 55 Pullups, 55 Burpees, and 55 reps each of the Curls, Skull Crushers, and Bent over Rows
- A shout out to Holiday's 2.0's for being out front during most of the workout
- A shout out to Genghis Khan, a morning regular who got a hall pass for the night. Thanks, brother!
- I don't post evenings that often but whenever I do I'm always happy to see how this workout has grown. It used to be we were thrilled if 4 pax showed, now it's consistently in the double digits with a core group of guys who have formed a tight F3 bond. Very cool.
- Good 2ndF at Summit afterwards and Tiny popped over after taking his 2.0's out to dinner in town.
- As always, every time i lead I have fun and am humbled to be around such fine men.
AYE!