Saturday, September 30
Always 70 and Sunny
Always 70 and Sunny

ABS and Arms…please help!


9 faithful posted on a glorious Richmond morning.  Weather was 70 degrees and sunny.  No humidity, not heat, perfect weather for a nice beatdown

The Thang:

Slaughter Starter – 20 Burpees OYO, Mosey past policeman to entrance of park for a COP.  All exercises in cadence Moroccon Nighclub x 30, LBC x 30, Carolina Dry Dock x 20, Russian twists x 30 (crowdpleaser).  Mosey to field with nice soft grass for Merkin Wave.  All plank, first PAX does 1 merkin, then next pax, so on, increase reps up to 10, then back down to 1.  We switched up to LBC  instead of planks when we started to descend back down the ladder.  Mosey to other side of field.  3 minutes of mary.  LBC x30, Slow count Merkins x 15, box cutters x 30.  Partner up.  Each partner does 20 leg pushes, then partners do 10 Stuart Scott Merkins together, repeat x 5 for a total of 100 leg pushes per pax and 50 Merkins


YHC was determined to minimize the running today and focus on the arms and abs.  Since I can hardly type on the computer, I am going to call the workout a success from that standpoint.  I tried to alternate between arms and abs every other exercise, giving us a healthy dose of Merkins.  My rough count had us doing 200+ Merkins in the 45 minutes.  My abs say we focused plenty of time on them as well.  Russian twists continue to be a crowdpleaser.  They are the Burpee of the ab world.  YHC is happy that we did a ton of these back in my ice hockey days.

Conspiracy does not like doing exercises on the pavement when there is nice soft grass less than 100 yards away.  YHC will take that into consideration in the future and make sure that my next beatdown at notoll does not disturb the well groomed grass.  Conspiracy took a look around the AO after the workout checking out the trail.  He reported that the trail is about 1/2 mile long and that there are pullup bars somewhere along the way.

Pleased to have the opportunity to lead this morning.  Honor to have the opportunity to work out with a great group of men…



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  1. THE Yankee Aggressor on

    Great work this morning guys. For some reason the workouts that isolate one or two muscle groups tend to be my favorite.

  2. THE Yankee Aggressor on

    I think we should start to harvest and sell that turf. When we are at Notoll, I cant wait to get to that field…definately a no glove zone!

  3. Great Q! I’m with you on the isolated muscle groups. Definitely feeling the abs this sfternoon.

  4. cuurentlly havving toha typpe wwiht my toess, Myya rms arre ddone fofr the dayy, thhaanks tYa!! dEFintle y a touugh wowokrout!