A big thanks to Bump Draft for putting me on the Q Sheet for my first trip to The Big House.
After some Google Earth Recon, and a text exchange with Rambler, I found my workout location, the big round about in front of the Briar Club. With a focus on a full body workout, Star BOMBS came to mind. 13 PAX joined me, with Turkey Jerky coming back after rehabbing an injury, Stinky Pete made a triumphant return after nearly a year, and Muffin Top was escorted from New York with Boucher. 0530 hit, and we got rolling:
WARM UP
SSH x 24
Willie Mays Hayes x 12
Harvester x 12
Bat Wing – LBAC/RLBAC/Seal Claps/OH Claps/OH Press/Michael Phelps
THE THANG
We broke up into 7 Pairs, with two dyads doubling up. Each group was put on one point of the star, and one as our runners. The Star Points were: Burpees, OH Presses (30 or 40#), Merkins, Big Boy Sit Ups, and Split Squats (Bulgarian). The star core was made up of Squats and a half, V-Ups, Curtsy Lunge, Makhtar N'Diayes, and Surrenders respectively. The timers were runners, when partner 1 finished the lap, the partners either bear crawled or lunge walked to the opposing exercise. After runner 2 was done the PAX rotated. We did two rounds before Mary.
MARY
6" Leg Hold x 5 count Ring of Fire
6" Leg Pulse x 5 count Ring of Fire
Flutter Kicks x 30
Hello Dolly x 20
Heels to Heaven x 10
COT
Prayers for Jason, a friend of Paper Jam who is fighting Testicular Cancer.
YHC took us out.
MOLESKINE
While I've worked out plenty in Briar Chapel (hat tip to Sunnyside and Stinky Pete), this was my first time at The Big House. I appreciate the invitation Bump Draft, and as always its a good time to see some old friends. Cheers to Muffin Top, Boucher's brother in law, who is working with teens in his school over the summer to help get them in shape, he's incorporating the 5 Core Principles of F3 to empower the teens to take ownership of their fitness, lead their peers and stay active in the off season. Cheers to you brother!
Thank you for allowing me the opportunity to lead gentlemen.
SYITG