MacDeuce-ing It

14 strong ventured into the unseasonably warm gloom to make their daily #downpainment.  It went something like this:

The Thang

Slaughter Starter (crowd pleaser) – 20 burpees OYO

Mosey to Home Tree, avoiding eye contact with the menacing rooster watching us pass by

COP:

  • SSH x 20
  • Tempo squat x 15
  • Bodybuilder x 10
  • Low slow flutter x 10
  • Michael Phelps x 10

Mosey back to the school

Wall sits while we wait on six, then move to the playground for…

THE DIRTY MACDEUCE

4 x 3 x 12 structure (4 sets of 3 exercises; 12 reps each) – run to end of the bus lane after each set

Set 1

  • Finger tip merkin
  • Prisoner squat
  • Dolly

Set 2

  • Hand release merkin
  • Jumping lunge
  • Rosalita

Set 3

  • Pullups
  • Calf raises
  • American hammer

Set 4

  • Dips
  • Reverse lunge
  • Oblique crunch

Circle up for Johnny Cash with PAX call outs

  • Flutters
  • LBCs
  • Dollys

COT

Naked Man Moleskin

As Hammerhead and I pulled up to the AO at 5:05, there was a lone wolf with a backpack sitting on the curb near the school.  Unsure if it was a vagabond or an overachieving A+ student eager to learn, we approached with caution.  Turns out it was the Bearded Millenial himself, fresh off a four mile ruck from his house.  Kudos for taking things to the next level my man.  Hope you didn’t wake your wife or kids when you visited Graceland at 3:45 AM!

Gatekeeper used his body to test out the gate behind the school today and confirmed that it is still securely locked in place #washehereforthedisclaimer?

Tin Man gets a shout out for EHing an FNG (Gatekeeper) and then fartsacking for the workout.

Boucher gets a shout out for having such a great rack

Bird Feeder gets a shout out for pushing it hard, yet not feeding the birds

Welcome to FNGs Gatekeeper and Sea Bass.  Hope you had fun and that you’ll keep coming out.  The workouts don’t get easier, you just get better/faster/stronger #daftpunk

Announcements

Super Bowl Party is 2/5 – Hee Haw is hosting and will order pizzas based on headcount. BYO refreshments, M’s, 2.0s, and an appetizer to share.  Make sure to HC to Hee Haw (jjlee0514@gmail.com) if you’re coming

Bridge Run is 2/18.  Registration jumps up to $40 on Monday so join our team now.  Cow  Tipper is the Q.  Password is “jailbreak” http://www.active.com/brunswick-ga/running/distance-running-races/southeast-georgia-health-system-bridge-run-2017

Dolphin Day Run is 2/25.  D2 is your Q and is organizing both runners and volunteers http://www.active.com/st-simons-island-ga/running/distance-running-races/super-dolphin-day-run-2017?int=

1st Anniversary Convergence is 3/4.  Mark your calendars.  It’ll be an epic event including other regions.

Wesley Academy Color Run/Spring Festival is 3/18.  5K and 1 mile fun runs.  War Pig is your Q

Thanks to Catnip for a great takeout

Word to your mother,

CT

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