Sure it’s been cold. AND we have a holiday coming up. AND yes, Clueless and Gapper made us do Burpee Broad Jumps during Tuesday/Thursday Boot Camp. However, seven MEN arrived at Stallings Road Park, laid all excuses aside, to make themselves better.
Warm Up
- 20 x SSH
- 30 sec High Knees (in place)
- 15 x Alternating Lunge
- 10 x Mericans
The Thang
- 20 Sling Shots (10 each side)
- 10 Goblet Squat
50 m mosey, 10 x Mericans, run back
- 10 Figure 8 w/ Curl
- 20 Upright row
50 m mosey, 10 x Mericans, run back
- 20 Lawn Mowers (10 each side)
- 40 Side bends (20 each side)
50 m mosey, 10 x Mericans, run back
- 20 Curl to Press
- 20 Tricep skull crusher
50 m mosey, 10 x Mericans, run back
- 20 Chest Presses
- 20 Kettlebell swing
50 m mosey, 10 x Mericans, run back
- 20 Halos (10 each side)
- 20 Lunges w/ Bell (10 each side)
50 m mosey, 10 x Mericans, run back
- 20 Clean and press (10 each side)
- 20 Curls
50 m mosey, 10 x Mericans, run back
- 10 x Mericans
50 m mosey, 10 x Mericans, run back
Mary
- 20 x LBC
- 20 x Freddie Mercury’s
- 20 x Low flutter with Bell overhead
- 10 x W’s
- 15 x Low Dollys
- 15 x Crunchy Frogs
COT/ SoloCup
Moleskin
- Strong work today men. Thank you for the opportunity to lead.
- Thanks for allowing me to add to my Merican total. 200 was today’s planned total (some maybe did more.)
- Nice addition by @ScheduleC to add the BOOM after each set.
- Thanks to the Park Ranger for opening up the Bathrooms…now we can stop using the bushes to eliminate the last of our morning coffee
- Awesome to see @Clueless and @RibShack race for one set…I couldn’t tell who won as I was in the back.
- Not sure how I feel about being the War Baby for the workout…need to get some of those Young Bucks to quit making excuses and come back out
- Tomorrow is the last day for #SoleRedemption (Shoes.) I know several of you need a new pair.
- Bring items (anything) for the Food Pantry. It’s time to pay up for this free workout you’ve been getting. Plus, Schedule C, I and a few others are doing one Burpee per pound.
Peace,
Solo Cup
Enjoyed the fellowship this morning
Solid lead there @ SoloCup. Lesson learned….unless your name starts with a B (@BBQ, @Bull, et al) don’t try to sprint with @Clueless, he’s quick! I’m still trying to catch my breath….
Hated to miss this one. Another great lead Solo Cup!
Nice lead SoloCup, I still can’t lift my arms above my head. I am pretty sure I was bringing up the rear on the 50 M mosey’s but I think Clueless won the race. He is a workout warrior, setting the bar. Enjoyed it guys.
Thanks for the solid lead and workout @SoloCup! Glad to help you a little on your 10K goal. Keep pushing brother.
Before F3, I can’t tell you the last time I actually sprinted (years ago). You’re no slouch @RibShack! Safe travels on your trip. Loving the workouts and fellowship fellas.
ScheduleC was definitely BOOMing it. Here’s the “boom goes the dynamite” clip…
https://www.youtube.com/watch?v=W45DRy7M1no