7 men enjoyed the relative warmth of the 50 degree morning and headed into the gloom for a little beatdown.
The thang:
Warmup jog to the Chuck Norris memorial alcove.
SSH x 15
Cotton Picker x 15
Get after the (modified) Chelsea
1 minute to complete 5 dips, 10 merkins, 15 air squats
Repeato x 30
Still at the alcove
LCB x 50 OYO
Squirm x 50 OYO
Homer to marge medley (a little low dolly for fun)
Mosey back to the front lot.
Green Sally Up for arm extensions
Iron Cross
Moleskin
1. Enjoyed it gentlemen. The Chelsea is a solid workout and you all busted through it.
2. Remember sole redemption.
3. Stay tuned for a running plan. We may start with a couch to 5k type program. We need to get Whatley running so his knees feel better.
4. Mallard Creek is likely to be light on Saturday due to Thunder Road but post anyway. It’s a great time.
Sorry to miss guys…..I got a flu shot the other day that kicked my butt. I’ll see you out again on Tuesday.
@Law Dawg enjoyed the workout, always enjoy some crossfit.
@Kato you probably won’t want to show up Tuesday, just saying.
So….seriously. If you bring out the one-armed-burpees again, you’ll learn what a #Refusenik is. I’m game for anything else.
Oh yeah, I forgot about those. Now, where’s my whiteout.
@LawDawg Thanks for taking my Q this morning. Poor planning on my part in that I forgot about the importance of tapering thurs/fri for Thunder Road. Looks like a good one this morning.
@LawDawg – very good, not sure Busted is the right word, but managed to stagger through it. Now I get the hold-til-you-drop intensity of the iron cross. Somebody should check if Mattress King is still holding it there. He might need a drink.
@Kato – I’m with you on the one-armed burpees. I feel my tennis elbow flaring up.
How’s the boy doing?
Old jelly legs is healing nicely, hands and pride. I’m expecting his return to action next week.