14 determined veterans posted to W-Dog to get their Hump Day (what, what) started off right. YHC planted the shovel flag, knocked out his mile for the day and then kicked off the festivities. This is what transpired:
Mosey to the bricks in front of the Carillon for COP, as follows:
- SSHs x50 IC
- Slow Donnie Qs x12 IC
- Arm Circles x10 IC forward and reverse
- Imperial Walkers x15 IC
- Box Cutters x15 IC
- Flutter Kicks x15 IC
Short mosey to the field for some human centipede (2 lines in elbow plank head to toe and the last man performs a broad jump then a side hop over the planking PAX member, then a broad jump forward — all the way to the front of the line – Indigenous People Run style). Each PAX completes 3 rotations.
Mosey to the Rusty Cage to partner up and retrieve one sandbag coupon per pair. Mosey to the amphitheater stage for Sandbag B.O.M.B.S.:
Partner 1 box jumps each step up to the top of the amphitheater then runs back down to the stage to switch with Partner 2. Together, each pair completes the following:
- 50 Burpees
- 100 Overhead Presses with the Sandbags
- 150 Merkins
- 200 Big Boy (WWII) Sit Ups with a Sandbag press at the top — audibled to 100…second audible (Omaha, Omaha) to “just do 20 more then move on”.
- 250 Squats with the Sandbag
Mosey back to the Rusty Cage to put the sandbags away and perform 5 pull-ups to make sure the RC knows we still love it.
Double-time Mosey back to the Shovelflag
COT, name-a-rama, number-rama and YHC took us out.
- HDHH tonight 5:30 at Ardent – 3200 W. Leigh Street, Richmond, VA 23230
- For upcoming charity golf outings, see Fudd and Wilson and look for pre-blasts
- For upcoming races, see Toga, Swirly, TYA and Spit
YHC wanted to bring the B.O.M.B.S. that he dropped last month at NoToll to W-Dog and couldn’t resist working in the sandbags. Due to time constraints in our broadcast, we had to speed ahead in the scheduled program and cut the Big Boy Sit N Press short…I know the PAX was disappointed. We will skip the centipede next time and leave enough time to reach our intended goal.
I hope the inaugural KB workout in DaVille went well this morning.
Great job by the PAX in pushing through the BOMBS this morning. A bit of a ground and pound and heavy on the upper body — though YHC is feeling the squats and box jumps right about now.
Strong work men and thanks again to HoneyDo for giving us the great gift of the Sandbags! Definitely felt and heard some LEAKAGE this morning though — we may need to perform some maintenance on our bags?
As I recited from the song in the closing prayer “There’s no better life than the life we’re living” so let’s each go out and make the most of our day and enjoy the hell out of this life.
As always, it was a pleasure to lead such a strong group this morning, thank you.
No more GUMBO for you!