Heading into this workout I knew I wanted to revisit an old classic workout, maybe get to some steel, and give a chance for some good form. So here's what we did:
WARM UP
SSH x 24
Willie Mays Hayes x 12 IC
Harvester x 12 IC
LBAC x 12 IC
RLBAC x 12 IC
Hillbilies x 12 IC
Quick Lap around the Church to the bottom of the hill in the parking lot
THE THANG
Everyone partnered up for a Dora.
50 Burpees – Run to top of parking lot
100 Merkins – Run to the second island (PAX were encouraged to take their time on the merkins, and do them properly)
200 LBCs – Run to the top of the lot
300 Squats – Run to the top of the lot
This ended the cardio portion of the morning. We then grabbed some very cold steel for a Circle of Weight. Each PAX led 30 reps of an exercise of their choosing, until we got to the last 4 PAX, they cut the reps to 15 in the interest of time. Some of the exercises were:
Curls
Bent Over Rows
OH Presses
Chest Presses
Squats with Steel
Skull Crushers
Johnny Dramas
Upright Rows
Alternating Lunges with Steel
KB Swings
MARY
V-Ups x 10
Heels to Heaven x 15 – YHC shared with the PAX that the HTH should be completed fully, using your abs to pull your ass off the ground. I mentioned that this move should expose the area where your wife has a tramp stamp. For the fellas, especially for the older guys, this should expose that patch of hair above your ass crack.
Hello Dolly x 15 IC
COT
I mentioned the SLT meeting tonight, with a BB for it tomorrow.
The Wolf in Hillsborough on 2/19 0700-0900 Coffeeteria to follow.
During Name-O-Rama we did a 6th man interviews, where every sixth man says their name/age/F3 name, but then also shares who brought them out, how long they've been coming out, and what keeps them coming out. For our crew, Ivermectin said Banana Slug brought him out a month ago, and he continues to come out for accountability. Crimson shared that he started coming out four years ago, EHed by Tugboat, and he continues to come because he just loves it.
YHC took us out.
NAKED MOLESKIN
Nothing profound to share. Today was a good mix of cardio and weight, with a focus on form for Merkins and Heels to Heaven. Looking forward to tonight's SLT meeting, the intent is to come up with some goals for us to work on in the next year. Thank you for the opportunity to lead today.
SYITG