4 wannabe ruckers got 2.8mi in this AM with a brand new sandbag that needed to be broken in. Got back just in time for 10 other suckers who thought they were getting DonHo, but found out too late that they were getting LEGO instead. No mumble chatter ensued, just 14 men who were ready to get down to business. Good work this AM, guys!
Warmorama
Lap and a half around the parking lot
SSH x 30 IC (last 10 @ 1.5X Speed)
IST x 15 IC
Callahan Merlot Special = Mountain Climbers x 20 + CDD x 10 + Man Maker Merkin x 10 all IC
The THANG
Grab a Cinderblock and head to the Soccer Field.
All exercises IC unless otherwise noted.
Curls x 10
Skull Crushers x 10
Bear Crawl to the other end of the field
Grab a partner, 25 full sit ups while partner planks and holds feet – flip flop.
Crab Walk back to the blocks
Shoulder Press x 10
Block Merkins x 10
Lunge Walk to the other end of the field
Grab a partner, 25 full sit ups while partner planks and holds feet – flip flop.
Burpee Broad Jump back
Head to the bars (not THE bar, too early…or too late for that)
2x through the Torture Chamber (Monkey Bars, Dip Walk on Parallel Bars and 10 Pull Ups)
Back to the blocks
Repeato above except for 20 Merkins OYO in place of Sit Ups, 8 count burners in place of Block Merkins and then 1x through the Torture Chamber.
MARY
Chest Press w/ Low Flutter x 20
Mason Twist x 10
WW2 x 25
Low Dolly into Slow-mer to Marge a few times
LBC x 10
Recover, Recover
MOLESKIN
-Auto hates crabwalks so much that he literally went home after the first set.
-Kid Rock stepped up with the double foot bold on the Sit Ups.
-Sit Ups are hard.
-Gypsy always shows up, puts in work and then thanks the Q for beating him down. One of the hardest workers around and polite to boot.
-Pop Tart is finally remembering how to work out something besides his running muscles (and his smack talking muscles), and if his strength improves anywhere near the way his running has, he’s going to be an American Ninja Warrior by July.
-Grateful to Auto and all of the Birkdale guys that have made the Arnie’s AO such a great spot for F3 beatdowns.
-Get better DH, the PAX need you!