Author: Justin Tucker

9 PAX showed up, and many pulling in on two wheels. That’s how we roll at the RaceTrack.

PAX: Cinderella, Umbrella, Offshore, Yard Sale, Too Tall, Barely Legal, Vegemite, Black Widow
Q: NumbTucks

Warmup: Mosy up to the garage with some lunges and high knees
In Cadence: 20 Side Straddle Hops, 15 “correct squats (thanks, greasetrap), 10 good mornings, 10 WMH, 10 Merkins, 15 Imperial Walkers

THANG:
1. The Lexicon called for a burpee mile today (12 burpees then run .25 miles, rinse & repeat until a mile is completed). Instead of staying on a flat surface we climbed up up up the garage across back down and run to the start of one loop.

2. Tabata Work (! min work, 15 sec. rest; 4 exercises two rounds)
Ceiling touches, merkins, jump squats, up down planks (elbows to hands)

3. Run around to back side of the building and do 25 rows, then Indian run back to the parking lot

Circle of Trust:
In cadence: 25 flutter kicks; 25 LBC; 25 Hello Dolly; plank to finish

Cinderella ended with a great charge to pray for Megan Berry and our city. Good workout gents!

QIC: NumbTucks
PAX: Harvey Updyke, Vegemite, Olanmills, Offhore, Umbrella, Calfkiller, Barney Fieval
Weather: Mid 20’s

8 total PAX slowly strolled in, with one showing up after a short warmup. Some mumblechatter about the moon looking not so Blue?? Even though the moon wasn’t very impressive it gave us some light to get in a quick beating.

Started off with 10 burpees in the parking lot to get the blood flowing.

Mosey over to the garage for some warmup in cadence:
20 Side Straddle Hops
12 Good Mornings
12 Willie M’s
15 Baby Arms Circles (Forward and Backward)
15 Air Presses
10 Slow & Low Squats
10 Slow & Low Merkins

Thang:
Partner up (1 Partner stays on ground level the other runs up and down the garage)
Together complete 150 Merkins & 150 WW1s while other runs up and down.
The partner goes up the garage & first lunges across the garage & second time through broad jumps across (**some mumble about the top being longer that we remembered.) * the other partner remains working on the 150
Once exiting the garage stairs you must collect 5 burpees before taking over for your partner. Run hard back rot your partner.
Those who finished planked and flutter kicked.

Lined up shoulder to shoulder in the parking lot.
Bear crawl across all parking spaces (every other line stop and do 5 plank jacks

Mosey to Park:
2 Rounds of: 10 Jump Squats, 10 Carolina Dry Docks, 10 Mountain Climbers
Jog to Laps
End by Bear crawling across entire field in between track

Mosey to Parking lot for Finish:
Finish with one min of Good Mornings!

Good Morning fellas!

Pax: Greasetrap (Co-Q), Too Tall, Venus, Olan Mills, Funyuns, CCR, Cinderella, Cheese Curd (visiting from North Charlotte), Offshore, Captain Derivative, Private Sandman, Numb Tucks (VQ)

12 Pax total gathered for a new day, with a new Q (thanks for humoring me fellas). With Greasetrap helping the new Q we had sandbags and med balls waiting in the lot. With a quick Molly to the park to drop off the bags and med balls, we headed to the garage. A quick warmup and then the work began.

Sprint up each ramp, at the flat perform 5 4x4s (burpee w/ four merkins, and four mountain climbers – thats one rep) – bear crawl forward to other side and 10 Sit Ups. After another sprint do 5 Worst Merkins (wide merkin – normal merkin, diamond merkin: thats one rep – bear crawl backward – 10 flutter kicks) Do OYO until you reach the summit. Since a VQ led we had to break early and molly to the top before going back down the stairs to the park.

Once all arrived to the park (the men with rucks were working hard) we partnered up into two groups.

Group 1: 10 clean and jerks with sandbags (going down to 1 alternating with partner. Group
Group 2: 5 pull ups, 5 chin ups, 10 dips, 10 lunges each leg, 10 med ball throws and one lap around the racetrack.

After group 1 finished switch. Again timing was off a little but we still got a good workout in. Molly back to the cars for some planks and flutter kicks. Good learning experience, thanks for coming out men.