May 9th, 2018 By Luigi

No this is not Sparky’s amateur smokeoff BBQ recipe…but it did get plenty of mumblechatter about the excessive shoulder punishment.

11 men gathered this morning for an “easy” (relative) midweek beatdown. Here’s how it went:

Warmarama (Cadence calling started poorly, but got better)

The Thang:

Partner up and grab a CMU (aka: cinder block).

1st Exercise: 8-count burners (thanks Ty Webb for name correction) cumulative to 75 while partner bear crawls up stairs and loop around (alternate crab walks with bear crawls on next round)

2nd Exercise: Block Derkins cumulative to 150 while partner runs circle and does 5 burpees at halfway point and returns.

3rd Excercise: Mary Catherine’s (this is what Grinder calls them…but I called them split squat jumps) cumulative to 100 single count while partner overhead carries CMU around circle.

Leave the blocks and mosey to the dungeon walls.

Next Exercise: Bear crawl to wall for dirty hookup then backwards bear crawl to other wall for balls to the wall. 5 OYO while partner does muscle ups. Swap with partner.

People’s Chair with arms extended.

Balls to the Wall Tunnel (this got a little risky with the condition of everyone’s shoulders)

Head back to the Flags and pick up blocks on the way.

Circle up for Mary.

Closed it out with COT.

Moleskin:

• Good to see everyone out this morning in these beautiful temperatures. Can’t get much better than this!
• Grinder announced the Charlotte Half Marathon November 3rd. He is pleading with some PAX to sign up with him and start training.
• Grinder also announced Prayers for Elijah Workout Warrior Event on Saturday 7:30 – 9:30 at Burn Bootcamp at Edison Square. Here is a link to the family friendly event: https://www.facebook.com/events/1752895971439605/
• Sparky vowed to have a shoulder friendly workout on Friday. Show to know.

Skywalker

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