30 wannabe Wrestlers posted for 45 MOM beat down. Here’s how it went down:
Mosey to far end of Basketball court for a warmup, Wrestling style, staying in single formation forming a large circle. YHC added in some cherry pickers, inside/outside shuffle, butt kickers, walking in squat formation (in Wrestling, we would take some “shots” off of that, but wouldn’t feel good on concrete). Fun way to get the blood pumping and loosen the muscles up.
COP: DQ’s, Imperial Walkers, Hillbillies, Russian Soldiers, American Hammers, LBC’s, Freddie Mercury’s
The Thang: Stay in circle holding Al Gore. PAX starts to shuffle counterclockwise, keeping the circle in tact, Q calls out an exercise and PAX performs exercise and back to shuffle in the opposite direction. We did this three times. Exercises were – 3 count Mountain Climber into a Merkin, Copper Head Squats, Burpees, all 3 X20 reps.
Mosey to field and use trees as yardage markers. 2nd tree = 25yds, 4th = 50yds, 6th = 75yds, 8th = 100yds. Run to each yardage marker, perform exercise and run backwards to the start line, repeat till all yardages have been completed. At 25yds, perform 25 Merkins. 50yds, perform 50 squats. 75yds, perform 75 single count Mountain Climbers (sorry, if there were some that did 2 count…wasn’t clear about that). 100yds, 100 SSH’s.
Mosey over to Tennis Court. Partner up for a Lazy Dora. Exercises are 100 Carolina Dry Docks, 200 LBC’s, 300 Jump Squats. Partner 1 starts 10 count CDD’s while partner 2 is holding plank. Switch at each 10 count till you reach 100. 20 count on the LBC’s while other is holding 6″. 25 count Jump Squats, holding Al Gore. This was a smoker on the Quads! Still a few minutes left after everyone has finished, so holding plank. Went through the list of plank positions, even the Nolan Ryan (I was disappointed to hear some ask “who is Ventura”). Went straight into 15/3 count Merkins, then to 25/3 count American Hammers.
Recover and back to the flag. YHC took us out.
Announcements: Lab Rat is looking for volunteers with Breaking Bread this Sunday 5:00-5:15 arrival. 4 Mile run in C’ville coming up…date? Puppy Pile this Saturday following Dog Pile…I believe Marv has this? I apologize, but I know there’s something I’m missing and need help filling in the blanks.
NMS: YHC had started eying potential dates for a VQ a while back and it made sense to do it where it all started. My first post was at 45 MOM and Splinter broke out the basketballs…for those who remember that one. YHC had the impression that this is not a typical workout, however, it provided some good cardio for a out of shape soul and left YHC with a lot of interest to continue. Little did YHC know in the COT that Splinter and Swirly both were old acquaintances and I knew then that Sugar had brought me to the right place. As stated, I’m really grateful to Sugar Sock for introducing me to F3 and taking time to join me on first few posts to get acclimated. This is much more than and exercise group and the entire “package” has kept me coming back time and time again. The good Lord does provide many things to be grateful for and this group of Men is certainly high up on my list. Great turnout this morning and thanks to Tobit for altering his usual schedule for the 2nd week in a row!
Make it a great day, Gents!