Excalibur


11 men decided to leave their cozy/warm beds on this colder than anticipated Monday. Here's proof:

Warm-o-rama:

> SSH x 20 IC……..Cotton Picker x 10 IC……..Windmill x 10 IC…..Merkins x 1 minute

> Mosey around the parking lot.

The Good Stuff (Kenny Chesnut):

> ILCO Sprint around the parking lot…..Sprint the I (short side), jog the rest…..sprint the L (short and one long), jog the rest….sprint the C (two short side and one long), jog the rest……sprint the O (all 4 sides of the lot)

> Mosey to the blocks

  • Curl x 15 IC……run a lap 
  • Skull crusher x 15 IC……run a lap 
  • Block squat x 10 IC
  • Shoulder press x 10 IC…run a lap
  • Jump squats x 20 OYO
  • Seated squat hold with block x 30 seconds
  • Lunge walk end of the parking lot….frog jump x 10 and bear crawl back
  • Chest Press x 15 IC
  • Mason Twist with block x 20 OYO
  • Curl x 10 IC
  • Shoulder press x 10 IC
  • Merkin burnout – YHC and Qbert merkin standoff in middle bc he challenged Q to keep IC instead of OYO….."if you can't do it, don't Q it"…..needed the push brother…thank you

Sweet Mary:

  • Bunyan – one legged sit ups (one leg straight out) IC x 10 each leg 
  • Qbert – Low flutter x 35 IC
  • Bam Bam – "The Bam Bam" (merkin/hop blend, count up from 1)
  • Mosey to the cars…Recover, recover

Moley Moley:

  • Bunyan is in a boot and still posting….he's my hero
  • Two new FNGs this morning who found us on the website, was grateful to have them join as one was in T-shirt and shorts….really made me feel weak all layered up…hope to see both back out again
  • Qbert continues to challenge…Everyone…YHC told him thanks for helping get rid of my Low T this am
  • Carpet Bagger and The Force wanted less soccer arms when YHC told them we'd be running a bit today…audibled away from more ILCO sprints and went to the blocks to deliver their request
  • Screech and Bam Bam crushed the sprints and everything else
  • Sunshine and Sandbag said they were headed to get a REAL workout in after….only mildly offended…
  • Tuffy made fun of Qbert's truck (he has the same, exact truck) and he quickly became my best friend….we might even do karate in the garage later…
  • Thanks to everyone this morning for pushing me and for the opportunity to lead. Until we meet again…