Author: Michael Sutherland

PAX: Umbrella, Toga, Black Widow, Not-a-sport, Double Check, Venus, Offshore, Nurse Rachet, Penny Loafers, Olan Mills (QIC)

Rendezvous at the garage. Disclaimer &  mosey around the garage stalling for the uninformed to arrive.

Little warm up with some SSH, BACs, Good Mornings, Willie Mays Hays

Thang:

3 sets with 2 exercises each. Each set starts with 15 reps of exercise 1  next to stairwell, run to opposite end of the garage for 15 reps of exercise 2, run back to stairwell and up to level 2. Decrement reps by 1, rinse and repeat up to level 5. People’s chair back at level 1 waiting for the six. Start set 2…

Set 1: WW1 & 8 count bodybuilder

Set 2: Toe-Knee’s & Burpee

Set 3: American Hammer & Merkins

Pleasure to lead you guys this morning.

12 Days of Christmas up next week. Currently it’s record against the PAX is 3-0. Come help us get our first victory.

 

PAX: Toga, Not-a-Sport, Hugs Not Drugs, Penny Loafers, Black Widow, Offshore, Olan Mills (QIC)

Disclaimer and roll to the park.

Warm-o-rama

• SSH x20
• Good Mornings x10
• Willie x10
• BAC x10…reverse x10
• Merkins x10

Thang:

• 5 x Burpees
• 5 x Tony’s
• 10 x Burpees
• 20 x Crunches
• 20 x Burpees
• 30 x 4-Count Flutter Kicks
• 0.4 mi loop and get ready to go again

Rinse & Repeat x3

Prep for mosey back to parking lot

• Launch with 10 Merkins
• Next stop 10 Merkins + 20 Squats
• + 30 Crunches
• + 40 American Hammers
• + 10 Burpees

…and we’re done.

Pleasure to lead you men today.

PAX: Floppy Disk, D’mish, Dupree, Black Widow, Venus, Reefer, Big Stick, Olan Mills (QIC)

Disclaimer and a quick mosey around the bus loop, circling back up for an extraordinarily small Cruel Hall circle. 

WAR: 

SSH, BAC fwd & rev, Good Mornings, Willie Mays Hays, Slow and Low Merkins and some stretching. 

THANG: 

Mosey over towards the bus loop to the grassy knoll that used to be home to the portables…we’ll call it Mt. Portable. 

1st round of 11’s – Burpees at the bottom and Jump Squats at the top. People’s chair waiting for the six. 

2nd round of 11’s – Mountain Climbers at the bottom and WWI’s at the top. Plank and wait for the six. 

Mosey back over to the playground for some intervals

30 secs Pull Up’s AMRAP

15 secs rest

30 secs Dips AMRAP

15 secs rest

30 secs Rows AMRAP

15 secs rest

30 secs Push Up’s AMRAP

Rinse & Repeat

Mosey back up to parking lot for some Sprints

MARY:

Alabama Prom Dates, J-Lo’s, Flutter Kicks

I appreciate the opportunity to lead you guys. 

Venus wanted everyone to know that he’ll be preforming with the ballet soon and thinks it will be a good date night option. More details to come. 

PAX: Funyuns, Skid Mark, Trojan, Canary, A-Fib, Offshore, Black Widow, Umbrella, Olan Mills

9 post for a muggy 72° start for the official launch of the Purple Cow.

Drop for a quick 5 burpees before we mosey over to the park.

Circle up in the middle of the soccer field for disclaimer and getting the party started.

Q: Olan

• SSH x20
• Good Mornings x10
• Willie Mays Hays x10
• Baby Arm Circle x10
• Rev Baby Arm Circles x10
• Merkins x10

Q: Umbrella

11’s – Single leg squats each leg + Burpees running the length of the soccer field. My guesstimate is that field is a long’ish 75yds… enough to hurt.

Q: Black Widow

Mosey to picnic tables for dips, arkins, Derkins (20/15/10) rinse and repeat

Mosey to basketball court for some 4 corners bear crawling the length and crawl bearing the width with merkins x10 at each corner.

Q: Offshore

Mosey to swings for swirkins x10 & rows x10 rinse and repeat, rinse and repeat.

Mosey to monkey bars for a few sets of pull-ups x5.

Q: Olan

Mosey back to the parking lot incorporating some side shuffle and backpedaling.

Flutter kick for the six. Wrapped up with some Alabama Prom Dates, J-Lo’s, WWI’s, High plank with some alternating arms and finally some Good Mornings.

Great launch guys. Looking to get some more b’wood dudes out there.

Brentwood Baptist has an upcoming adoption picnic if anyone is interested.

PAX: Bagger Vance, CAPS LOCK, Umbrella, Black Widow, Offshore, Cinderella, Olan Mills (QIC)

Still adjusting to being able to see everyone’s face at the beginning of the workout.

Dislclamer along with explanation that today is going to be a reproduction of my first ever post where I was quite certain afterwards that I would not make it to work that day.

Get things going with an Indian Run up Maryland Way to Franklin Rd and around the corner to Del Frisco’s parking lot. Friendly narration along the way reliving my inner dialog from that initial post.

Cirlce up for some:

• SSH x10
• Willie Mays Hays x10
• Good Mornings x10
• BAC x10
• Reverse x10

Thang:

Our obstacle: Stairs between garage and Holler and Dash.

Start with 5 merkins and 20 squats. Make your way to the top of the stairs stopping at each break in the steps for 5 merkins. At the top, 5 more merkins and 19 squats. Turn around making your way back down with the same merkin stops along the way. Rinse and repeat down to 1 squat.

For anyone that’s counting, that’s about 210 squats and 405 merkins.

Mosey back to the the parking lot.

Mary:

• Flutter kick x30
• WWI x15
• American Hammer x15
• Good Mornings x10
• Hi-Lo x10 (high plank J-Lo’s)
• High Plank 1 min

Prayers out to Jigsaw and Spicoli.

Pax: Vegemite, Old Hickory, Too Tall, Black Widow, Umbrella, Offshore, Life Champ, Deep six, Heister (visiting from Charlotte), Olan Mills

Mosey the long way around #theracetrack.

Circle up in the infield for the disclaimer and…

• SSH x15
• Butt Kickers x15
• Willie Mays Hays x10
• Good Morning x10
• BAC x10
• RBAC x10

Mosey over  to the monkey bars for instructions. Grab a partner… preferably someone you don’t know really well.

First partner exercise 100 pull-ups.  Partner 1 starts reps while Partner 2 runs a lap. Then partner lap… #2ndf’ing. Partner 2 starts reps while partner 1 runs lap. Rinse / Repeat for 100 reps.

Swap partners

Second partner exercise 200 merkins. Same routine flap jack and partner #2ndf’ing run.

Swap partners

Third partner exercise 300 WWI. Same routine flap jack and partner #2ndf’ing run. May or may not have had to cut this one short.

Mosey back to the parking lot for a 30 count of flutter kicks and some good mornings to wrap things up.

We tallied up 3.0 miles running around for anyone counting.

Pleasure leading men.