February 16th, 2018 By Talladega

After Big Blue blessed us with an introduction to the 40 Days of Lent on Wednesday, YHC decided to put together a simple recovery day as “Burpees Hades” was still fresh on my mind.  Just four exercises, keep it simple.  6 other faithful men showed up to join me, it went like this…

 

Disclaimer, no FNGs, everyone knows the F3 deal, modify as necessary

Mosey through the parking lot with high knees, butt kickers, skips

Circle up for warm ups:

• Hillbillies x10 IC
• Windmills x10 IC
• Cotton Pickers x10 IC
• SSH x9 IC (YHC got excited and raised his voice too soon)

 

The Thang in the Parking Lot

• The goal of the day is to keep moving.
• Starting at the curb, run to the second line of the parking lot for the first exercise.  The goal is to do all reps of the first exercise before moving on but if you need to take a break, instead of giving yourself a 5 or 10 count standing still, jog back to the starting line and back to the second line and continue the reps to completion.
• When complete with the first exercise, jog to the start, then to the third parking lot line for the second exercise.  Same concept- need a break, jog to the start and back and keep counting reps.
• Repeat for third exercise at line four.
• Repeat for fourth exercise at line five.
• Exercise 1: 50 Burpees
• Exercise 2: 100 Merkins
• Exercise 3: 150 WWIIs
• Exercise 4: 200 Squats
• When you are finished, keep jogging from starting curb to line five until everyone is done

 

Mosey to Mary (with a few non-Mary exercises thrown in since we had the time.  If the order is wrong, so be it- wouldn’t know if you didn’t show)

• Hand Release Merkins OYO x15
• Mason Twist x15 IC
• Plank Jacks x15 IC
• Pretzel Stick x10 each side IC
• Plank with arm/leg raises, 2 sets
  • Left leg/right arm up, hold for 10 count
  • Right leg/left arm up, hold for 10 count
• LBC x15 IC
• Low Dolly x15 IC (Big Blue)
• RBC x15 IC (Bullseye)
• Mountain Climbers x15 IC (ReRun)

 

Recover Recover

 

Prayers/Praises/Announcements

• Praise  for healthy kids (Knuckle Sandwich, Bullseye both had daughters with the flu recently)
• Prayers for our schools and our kids
• Prayers for our law enforcement, big thanks to folks like ReRun and Kojak who work to protect and serve
• Prayers for Bullseye’s dad, headed to Duke for some new cancer treatment (which is a praise as well)
• Praise that we each have the body and the ability to wake up and exercise like this, that we have the accountability and encouragement of other men to keep going

 

Moleskin

• Big props to Kojak and Spauldini for rucking the workout today.  Those guys just don’t quit.
• Quiet day exercising in the parking lot, I’ll say it was because we were all trying to keep count of our reps.
• Even though our numbers are low compared to last year, the guys that show up work hard and give great effort.  Thanks for being an example to me to keep pushing.

The Dawg House

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