A little rusty but plenty spicy

16 battle-tested veterans posted to No Toll this glorious Tuesday morning. 2 or 3 showed up early for pre-meal Broga, 2 rolled in LIFO. All were fed to their hearts content.

0530 and it was time to mosey to the back lot. What do you know, Parks and Rec forgot to lock up and the gate was open. What a surprise. One lap around the back parking lot to get the blood flowing with stops in each corner for 10 SSHs, 10 Merkins, 10 Jump Squats, and 10 2-ct Mountain Climbers….circle.

COP IC with various exercises including SSHs, Super Slow DQs, HRMs, Imperial Walkers and more.

THE THANG:

4 Corners in front Field

With the field nice and frosty, run to corner 1, do 10 merkins, run to corner 2, do 20 jump squats, run to corner 3, do 30 2-ct mountain climbers, run to corner 4, do 40 SSHs

Plank-o-Rama

Round 2 -same exercises

Plank-o-Rama

Pavilion Partner Work

Mosey to the pavilion and circle up for Moroccan Night Clubs…err, scratch that. YHC demonstrated 8-count bodybuilders for the PAX, then we did 5 together in-cadence.

Partner Round 1 – Partner 1 bear crawls around the pavilion while Partner 2 does 8-ct bodybuilders.

Round 2 – Partner 1 sprints across the field and back, Partner 2 does flutter kicks

Round 3 – Partner 1 runs a lap, Partner 2 does 4x4s (OUCH!)

Pole Smokers – line up and grab a pole. Hold 6 inches, while first man does 5 pole smokers runs to far end, runs back and does 5 more pole smokers. Next man starts when previous guy runs.

Mosey back to the basketball courts paying a quick merkin toll for the open gates.

Donkey Kicks

Round 1 – 10 Donkey Kicks, bear crawl half-way through the court, then sprint across to the darkness, mosey back

Round 2 – 20 DKs, bear crawl, sprint, mosey

Round 3 – 30 DKs, bear crawl, sprint, mosey

5 Minutes of Mary ending with Superman

BTTF, COT, Numbers, Names and YHC Took us out.

Announcements:

The Bridge (in Buckingham) – this Saturday. Several clown cars are going. Vinny has the Q. See Doozy or Doublemint or some Richmond Proper guys if you want to go.

Rosie has 12 days of Christmas at NoToll next week. Show up at Broga time (0500) just to get a seat, the church is sure to be packed. DTH promised Egg Nog for all, including pre-game if you dare!

Discussions of a Saturday SOJ workout 0700 at Rock N Roll (Rockwood Park) – see Doozy for details

Twin Team needs numbers…join in the darkness of the worst hill in Richmond (or one of them) on Fridays

Prayer Request – Snuff’s friend Mark – hope the surgery went well and there is a speedy and full recovery!

NMS-

In all honesty, YHC just grabbed this Q to make himself get up and come out and work off some rust before the 12 Days. The plan was loose other than bringing back some exercises like the bodybuilders and 4x4s and getting a little running in. It was great to lead again, and I enjoyed the mumblechatter and seeing some guys I have not seen in a while. I especially enjoyed the nervous tension when the PAX wondered if I dared call a second round of bear crawls around the pavilion…ummm, NO!

Great job this morning guys. Thanks for letting me lead.

No More Gumbo For You!