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
