6 showed on a rainy Thursday for some pain in the rain. FNG-1 (Matt Campbell) joined for his first workout today and crushed it. Very little negative feedback about the rain……only one request to find some cover. Q accommodated the request. Disclaimer then we were off.
Warm-up
SSH 20 IC
Merkins 20 IC
Cherry Pickers 15 IC
IST 15 IC
The Thang
Repeat following 4 times (0.9 miles total run):
Run up hill backwards – 5 Catalina Wine Mixers (high plank to chilcutt, up to high plank + 1 merkin = 1)
Run down hill – 5 4X4's (drop to high plank, 4 merkins, 4 mountain climbers each leg, then finish burpee = 1)
Q had 5 reps planned but Pax wanted to make a move after 4, so we did.
Indian Run to boat launch parking lot (0.4 mile)
Sprint to Gazebo
Plank set – High plank, right arm / leg up, left arm / leg up, right / left hand back pocket, 10 merkins IC, 20 plank jacks OYO
Diamond Derkins 10 OYO
Step ups 10 OYO
Clerkins 10 (merkin + clap) OYO
Dips 15 OYO
LBC's 20 IC
WWII 20 IC
Diamond Derkins 10 OYO
Step ups 20 OYO (bumped up to 20 based on Pax feedback – thanks fellas)
Clerkins 10 (merkin + clap) OYO
Dips 15 OYO
American Hammer 20 IC
Crunchy Frog 15 IC
Leg Lifts 20 IC Single Count
Run to clubhouse parking lot (0.4 miles)
Circle for 10 merkins during run
Circle for 10 CDDs + 10 burpees during run
Circle for 10 CDDs + 20 burpees in clubhouse parking lot to wrap
No time for Mary today. Pax pushed hard for the full 45.
Moleskin
Kruggerand posted again – another strong showing – keep up the hard work
FNG Matt Campbell posted for first time – strong showing – look forward to seeing you again – don't forget some H2O
Surf and Turf quick on the sprint – dude's got some wheels
Q was sore today from El Tigre's metal beatdown yesterday but pushed through it
Catalina Wine Mixers were done in honor of the commitment to dry January – most are in – keep it up fellas
Natty immediately got how the Catalina Wine Mixers got their name
Solid work from all today – 20 burpees to wrap got some solid feedback – some talk of a trash can for Q
Q and El Tigre took down one more mile run for good measure after the workout – pretty good pace
Surf and Turf took us out with a good one this morning – well said brother
A pleasure and an honor to lead fine men.