February 18th, 2020 By Steel Cannon

10 studs posted for this morning’s beatdown.  Temp in the mid-upper 40’s.  Pretty nice conditions for a workout.  Here’s how it all went down.

Let’s mosey towards HRMS to get Heatstroke to comment on YHC always going to HRMS.  Hang a right at the sidewalk and head over to the teacher’s lot.  Let’s run the parking lot lines.  Up a line, shuffle to next line, run backwards to end of line, shuffle to next line, repeato.  Halfway through the lot we changed it to a bear crawl for 2 of the lines and then continued forward/backward.  Circle up under the warm glow of the light.

Warmarama

SSH x 9 IC (My beloved Penn State Nittany Lions are #9 in basketball!  Had to celebrate it.  And of course, because I did this, they lose tonight after winning 8 in a row.  That will teach me.)

IST x 9 IC

Hillbillies x 9 IC

Cotton Pickers x 10 IC (forgot to stop at 9 for this one.)

Arm circles OYO

Merkins x 9 IC

Temp squats x 9 IC

Count off by 3’s.  Remember your number and let’s mosey to the blocks.  Since there are 9, I’ll be the odd-man out.  Each 3-man team grabs 2 cinder blocks and 2 bricks for the team.  Carry the blocks to the basketball courts and line up along the concrete line closest to the school.

The Thang:

One teammate starts at Station 1 and one at Station 2 performing the below exercises. The 3rd teammate is the timer and carries the block from Station 1 to Station 2.  When he gets to Station 2, he relieves 2^nd teammate and continues the count from where he stopped.  2^nd teammate then carries block back to relieve 1^st teammate and continues count from there.  Rinse and repeat until all exercises are completed.  YHC grabbed a block and shadowed Rofus and Sugar throughout the workout.

Station 1
Burpees X 100
Merkins for ~ 5 minutes

Reverse lunges for ~ 5 minutes

Core killers for ~ 5 minutes

Station 2
Squats X 200
Curls for ~ 5 minutes

An exercise that I can’t remember for ~ 5 minutes

Bent over flys with bricks for ~ 5 minutes

 

Return the blocks to their home.  Mosey back to courts and line up along the same line closest to the school.  Since there is 10 of us, we won’t fit across the base line of the basketball court, so we’ll run a modified suicide across the width of the court.  AYG to the edge of the concrete and back to the line.  Do this 3 full cycles.  10 count from JB and do another 3 full cycles.

Mosey back to Mary.

Mary:

Low flutters x 15 IC

Pretzel stick x 15 IC each side.

Recover, recover.

Moleskin:

Great effort by all today.  Way to get after it!

COT / Announcements

Happy Hour at Johnny Brusco’s Thursday night.

There was a rumor going around this morning that Life Alert was thinking about making a comeback this week.  It may have even been stated that he was going to return Tuesday if the temp was over 40 and it was dry.  He couldn’t have said that, because it was upper 40’s and dry and there was no sign of LA.  Come back out brother!  The first post will be the toughest, but we got your back man!  As a wise friend once told me:  “Ain’t nothing to it but to do it!”

And Tclaps for Man Down clarifying the “Pretzel Stick” exercise on Slack 42 seconds after the COT had ended.  Seriously though, we’ll do it the right way next time.  I gotta admit though, I kinda like the straight up leg move.  Maybe it could be called the “Pretzel Rod”?

Enjoyed it brothers.  Always an honor.

Steel Cannon

 

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