Making Good Men Better

Nine good men, fresh from a Burpeefest the day before, arrived in the clear, cool Gloom, to make themselves just a little bit better.

 * Inspired by a NOCO Man Maker Monday post from Macbeth

 Warm Up:

(x denotes 4 count cadence)

Run to the Ridge (up and over) 

  • 20 x SSH
  • 10 x Windmill
  • 10 x Imperial Storm Troopers
  • 10 x Merkins

Run back

The Thang:
  • 10 Sling Shots (10 each side)
  • 10 Goblet Squat
  • 20 x Mountain Climbers

Run to the Ridge, 10 x Merkins, run back

  • 20 Clean and Press (10 each side)
  • 10 Figure 8 w/ Curl
  • 20 Upright row

Run to the Ridge, 20 x LBC, run back

  • 10 Halos
  • 40 Side bends (20 each side)
  • 20 Shrugs/ Calf Raises

Run to the Ridge, 10 Burpees, run back

  • 20 Curl to Press
  • 60 sec Plank
  • 20 Tricep skull crusher

Run to the Ridge, 10 x Merkins, run back

  • 20 Chest Presses
  • 20 x Low flutter with Bell overhead
  • 20 Kettlebell swing

Run to the Ridge, 20 x LBC’s, run back

  • 20 Lunges w/ Bell (10 each side)
  • 20 x Stacked Merkins (10 x each side)
  • 20 Lawn Mowers (10 each side)

Run to the Ridge, 10 Burpees

Mary:
  • 20 x LBC
  • 10 x Crunchy Frogs
  • 20 x Freddie Mercury’s

Jail Break back for COT

Naked Moleskin:
  1. Outstanding effort today Gentlemen.  Thank you for the opportunity to lead
  2. ¾’s of a #Tcalp to Banjo Boy for biking almost to the Post and (I assume) all the way back.  Thanks for giving him a ride Gamma.  It would have been a shame for him to miss the workout, since I called him out in the Pre-blast.
  3. You are killing it Rib Shack.  It’s time for you to lead a Post. Ask Deuce to get you access to the Q schedule. If you don’t, I will.
  4. I’ve got several volunteers to help with pick-ups for the Food Pantry (need strong backs, as well as Trucks/SUV’s.)  Give me a shout out on twitter if you want to be added to their calendar (@SoloCup_F3)  I am trying to coordinate with their crew and will let you know when we can get started.

13 thoughts on “Making Good Men Better

  1. BanjoBoy

    I made it about 50 yards on Morehead before tossing the bike in the back of the truck… “Almost”is a relative term. #shouldaleftearlier. Great lead. I might have to try this again. I am sore already.

  2. Gamma

    Nice lead Solo Cup. Now if you’d only stop lying about the “no more burpees….”

    I second the comment on Ribshack – posting regularly, getting stronger and ready to lead!

  3. RibShack

    Ya’ll suck! I can’t even breath when posting much less talk!! Thanks for the vote of confidence though!

    1. SoloCup Post author

      Just do a lot of On your own counts…I will coLead with you on your first Q

  4. RibShack

    Good lead S’cup! The runs definitely broke up the monotony……can’t say the burpees were valued in any way but all the rest was spot on.

  5. RibShack

    @LunchBox- welcome back!
    @MonkeyWrench- thanks for the push on those runs (sprints)!

    1. Tremayne Brooker

      Finally, obtained access to the site. Glad to be back!!! I still have a few more Scout related activities ahead. I will make the work outs when I can..

    2. Tremayne Brooker

      Finally obtained access to the site. Glad to be back!!! I still have a few more Scout related activities ahead. I will make the work outs when I can..

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