Not listed on the web-site is Salami
Coming off a week of vacation at the beach – it was time to ease back into the glook. I loaded the clown car with my frequent Battle Buddy – Deep Dish, and we left Huntersville and headed north for the People's Republic.
Nice crowd for a Monday – and when Stumpjumper came in hot – we knew it was time to start.
Warm-o-rama had all of your favorites: SSH, IST, Mericans, Toy Soldier, Mountain Climbers, Stretchy Stretchy
The THANG
Mosey to DUMC and grab a paver. Or if you're Baby Back – grab 4 bricks – more on that later.
Circle Up – All exercises done IC with about 12 reps: Curls, Shoulder Press, Curl to Press, Bent over Rows
Take a lap up the steps to Main Street and come back to your paver
Round 2: All Exrecises done IC – reps varied, Progressive Curls, Shoulder Press, Bent over Rows, Skull Crushers, On your 6 for – Chest Press IC
Low Flutters, Homer to Marge
Take another lap
Put the pavers up and grab a sand bag
To be clear – not all sand bags are created equal. There are a few real smokers in the pile. Choose wisely.
I had promised a Gorilla Approved workout in my pre-blast. The PB featured a phot of WWE (back when it was the WWF) legend Gorilla Monsoon. No workout theme with the gorilla reference – just one exercise.
The Gorilla Hop – it sucks. No one likes it.
Squat down – while maintaining hold on your bag – reach out and extend the bag forward. Catch your feet up to the bag by hopping. You look like a gorilla. We did this about halfway across the parking lot – that's enough.
We then rotated bags – everyone take a step to the right. Some were happy – YHC, not so much. My new bag was YUUUUGE.
From the center of the lot – heave your bag towards the dumpsters. Retrieve it and repeato all the way to the dumpsters.
Find a partner.
Partner A farmer carries both sandbags.
Partner B does 5 Burpees and then catches up to Partner A.
We completed a circuit around the lot – which was about 15-20 burpees for each partner.
Internmission – everyone take a bag free lap around the lot.
Round 2
Partner A farmer carry
Partner B 10 Jump Squats then catch your partner.
Moving sand bag curls back towards home
At the traffic bump – start the Gorilla Hop.
Put the bags away – mosey to the green.
MARY
LBCs
Pretzel Crunch
Elbow Plank/J-Lo/Elbow Plank
Recover Recover
Dian Fossey (yes that's how you spell it, I looked it up) Moleskine
– Great group of men this morning. Just what I needed after a week at the beach. I hope you all got what you came for,
– Nice coffeteria – a little convergence with some of the Pain Lab guys – had about half a dozen at Summit
– Glad to have Deep Dish back in DAV. More times than not – it's our night before Texts that confirm we'll be posting. Would be easy to fart sack more without the motivation.
– Wendesday Night – Summit Coffee on Campus. Come for dinner at 6:30. Causual drop in. Pusher is leading the chare for a successful 2nd F.
– Have a great week. Always an honor to be among you fine men.
Peace,
Holiday