August 19th, 2016 By AstroVan

Being a family of 9, we pack our trash cans full every week. Usually this is not a problem, but on a day like today, I felt like I was doubling down trying to lug the trash cans to the end of the driveway. Literally had to stop half way to shake my shoulders out. Here’s why:

At 5:30, 20+ men stood around waiting for the festivities to begin. When I called for the boot campers, about a third of the PAX followed and the rest stayed to grab a Chicken by the Foot. Moseyed around the parking lot to the top of the parking lot and circle up for:

SSH – 16 IC
Cotton Pickers – 10 IC (Yes YHC started doing windmills here. No excuse, sorry guys)
Windmills – 10 IC
Tempo Merkins – 10 IC
Mountain Climbers – 15 IC

Mosey down the hill to the picnic shelter (there is something disconcerting to running down this hill, knowing that in 30 minutes or so, after a tough workout, there is nothing you can do, but run back up.)

I called an audible in my head here because it was so dark I couldn’t yet see the soccer field, so I did what I had planned second, first.

Grab a picnic bench and do a 2, 4, 6, 8, 10 ladder of dips, derkins and incline merkins. Tough one to start with. Nice job to the whole PAX on this one.

Mosey to soccer fields. Start at first goal and do 5 burpees, run to next net, 5 jump squats, next net, 5 Carolina Dry Docks, next net, 5 lunges each leg, back to start and LBC until 6 finishes.

Repeat with 10’s and Repeat again with 5’s.

Short Mosey to Rock Pile.

Curls – 15 IC
Chest Press – 10 IC
Half Curls – 10 IC

YHC was getting some flak about the size of my rock, so move one rock to the left

Curls – 15 IC
Chest Press – 10 IC
On Six for:
Skull Crushers – 10 IC
LBCs with rock – 16 IC

Return Rocks and Mosey toward Mary

Stop at first cross street and do:

WW II Sit-ups IC 10 OYO (YHC couldn’t breathe to call cadence)

Next Street

15 Plank Jack OYO

Mosey to Golf Club Entrance

Quadraphelia up the hill and since that was so fun, partner up. Partner 1 run down and do it again, Partner 2 Plank Jack. Switch and then Mosey for a peoples Mary.

I allowed time for everyone to call an exercise. We did:

Reverse Crunch, The W, Dying Cockroach, Pretzel Stick, Low Flutter, Crunchy Frog, Mason Twists, LBC’s, J-Lo and ended with 3 rounds of The Ring Of Fire with Merkins.

Anouncements:

What – Sirius Throw Back Beatdown
When – 8/26, 0530
Where – Cox Mill Elementary – 1450 Cox Mill Rd, Concord, NC

F3 Dads at Highland Creek next Saturday???

Good job this morning everyone. I don’t know about you, but my arms and because of that Mary, my abs are shot. Thanks for following my lead. I think I might of gotten one of the names wrong this morning. If so, sorry and please correct.

Highlands, Skywalker

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