10 men (Opus, Byproduct, Phonics, Bucket Mouth, Mud Face, Chewy, LP, Chowder, Spit, Yard Sale) climbed out of the fartsack to greet a very humid morning this spring for a beatdown. This is what we did:
Mosey to parking lot near pavilion for COP. Exercises included : SSH x 50 IC , Invisible Jump Rope x 40 IC, LBCs x 40 IC, Hillbilly’s x 20 IC, Freddie Mercury’s x 20 IC, 4 count Copper Head Squats x 20, Arm Circles 10 small, 5 large and reverse.
Pick a partner. One partner runs around the building, one starts the exercise. When the partner gets back, they trade places running and exercising. Between exercises the exercising partner runs to the next corner. Exercises were 50 burpees, 100 merkins, 150 squats and 200 LBC’s. Earlier finishers circled back to help and encourage the others.
Mosey to the open field for black snake. Mud Face was first and made many positive comments about the experience. Spit was definitely the most agile weaving in and out with ease. 2 laps around the field and everyone had made it from front to back.
We stayed in the field for a little Wilt Chamberlain. Several comments were made about what exactly Wilt was famous for and what the 100 pertained to. In honor of Wilt’s 100 we performed the following exercises at the 4 corners of the field:
100 Copper Head Squats
100 Flutter Kicks (I thought this would be restful but after about 40 we were definitely feeling it)
100 Lunges (50 each leg).
We were quickly running out of time but needed some arm work. Mosey to picnic shelter for dips. 10 slow four count dips to feel a little burn in the arms to match the wobbly legs.
Mosey back to Shovel Flag for ring of fire. We only had 2 minutes so everyone got in the plank position and went around the ring doing 5 merkins. Spit finished his up with a clap which Yard Sales tried to match, but poorly.
Numberama, Namearama, Opus took us out with quick prayer.
Ashcreek 5K, May 20, 2017
CVille expansion. Send LabRat names, emails.
New Mechanicsville AO at Pole Green Park in planning stages. First workout tentatively planned for May 11, 2017. See Phonics.
It was my honor to lead this group of men today. These clowns are truly making a difference in my life and for that I thank all of them.