Shake and Bake at the Foundry


Additional PAX: Crawfish and the newly named "Clarkson"

 

16 men decided to put with a very green Q for his VQ at the Foundry.  The PAX was very lively.  Plenty of witty banter that seemed to quiet down a bit as the workout got underway.  I decided to add some friendly competiton by doing some 1 on 1 sprint racing to work on our speed and braging rights. 

 

Warm-o-rama:

Mosey

High Knees

Butt Kicks

Karaokee

Circle Up on Pull Up Bars

SSH X 15

Windmill X 15

Carrot Pullers X15

Peter Parker

Merkins x 10

 

Mosey back to the rocks

 

The Thang:

Modified Dora (Partner up and complete exercise alternating as a team where partner 1 does the exercise and partner 2 runs a set course until all reps are completed):

 

Grab  a decent rock.  “One your mother would be proud off” 

P1:

Curls x 200

Shoulder Press x 200

Bentover Rows x 200

Skullcrushers X 100

Weighted Squats X 200

Chest Press x 200

Merkins x 100

LBC X 200

(Somewhere along Chest Press or Merkins, we ran out of time and had to moved to Mary) 

 

P2:

While P1 works, mosey to starting line (By the pull up bars)

Sprint race from cone to cone with another runner. 

Winner gets to subtract 10 to exercise currently being done by partner

Mosey back to partner 1.  Flapjack until reps are done.

 

When finished, plank until last group comes in.  

 

Circle Up

 

Mary:

Pretzel crunches x15

WWII Situps X 15

Some super-fun push up I didnt know x6 (QBert)

Mason Twist x15  (Glitch)

 

Recover Recover.

 

Moleskin:

Welcomed this morning a FNG for his first post this morning.  Max did a great job keeping up.  He's in constant EH from Crawfish and myself, so we hope to see him again soon.  We also got to name Matt on his second post.  Who would have thought that he would be named after his second favorite artist, Kelly Clarkson.  But alas, what doesnt kill you makes you stronger.  Well done, Lego.

 

My first post was on May 17th, 2017 at Mad Sci.  After a 2-3 week EH from Lego, I decided to give this weird exercise I had heard about, but never had the backbone to get up at 5AM,  a go for the heck of it.   Although I barely survived (and nearly spilled my merlot)  I was officially hooked.  

 

Fast forwrad to now, I look forward (on most days) to waking up way before I'm used to and embracing the suck and exercise with the PAX.   It has truly been a life changer in so many ways.  I'm grateful for the support and encouragement that I have received from several members of the PAX to not only continue to come out, but to also lead. Your leadership and encouragement is greatly appreciated.   

 

It was a privilege to lead this morning and I look forward to leading again very soon.