Author: Mike Baas

9 PAX: Umbrella (QIC), Offshore, Edible Arrangements, CAPSLOCK, Dr. Smart, Razor, Olan Mills, Black Widow, Numbtucks

It felt like summer to the 9 PAX who made the right choice to post at The Racetrack Wednesday morning.

WOR:

Mosey to and around the track with side shuffles each direction, high knees and butt kickers.  Circled up in the mid field for:

20 SSH, 10 Good Mornings, 10 WMH, 10 BAC, 10 RBAC, 10 Air Presses

Thang:

Count off in 2’s and partner up.  One partner runs the track loop while the other partner commences performing the following movements and flapjack through completion:

50 – Burpees Over Beam

50 – One Legged Squats (1 right leg squat + 1 left leg squat = 1 One Legged Sq)

50 – Manmaker (Merkin + 2 shoulder tap + 1 squat + 1 lunge each leg = 1 Manmaker)

50 – Pullups

50 – Toe to Bars (Modify with Knee to Elbow or Knee Raises)

Wait for the Six with LBC or WWII’s

Sprint the track – first half running forward, last half of loop running backward.

Mosey to the parking lot for Tabata x 4 rounds of Merkins and Tabata x 4 rounds of Squats.

Mary:

25 Flutter Kicks, 25 LBC’s, 25 Alabama Prom Dates, 10 Good Mornings

Coffeeteria followed.  Great work by these 9 men today.  It was a privilege to lead them today.  God Bless.

QIC:  Umbrella

PAX: Vegemite, Numb-Tucks, Black Widow, Pop-A-Lock, Offshore, Brown Nose, Umbrella, Baby Scout (FNG)

8 faithful PAX saddled up and didn’t let a little rain keep them from getting better this morning.

WOR:

Quick mosey up to parking structure:

SSH x 20; Squat x 10; Forward BAC x 10; Reverse BAC x 10; Air Press x 10; Tempo Merkins x 10; Good Morning x 10; WMH x 10

THANG:

11’s…..Worst Merkins & Lt. Dan’s

Start at west side of parking garage with 10 Worst Merkins.  Sprint to east side and 3 burpees to exit structure.  Up stairs all the way to Maryland Way. 1 Lt. Dan. Back down stairs and 3 burpees to enter the garage.  Sprint to far side of the garage and get back after it….you know the drill.

Pop-A-Lock came out of the gates like he stole something and never looked back.   Random mumble chatter about the worst merkins… but the PAX put their head down and got to work.  Rain and wind be damned.

Mary:

Flutter Kicks x 20; LBC’s x 20; Mariah Carey’s x 20; American Hammers x 20

Mosey back to parking lot for COT.

Coffee Q

It is always a pleasure to be with you men…the less than ideal weather makes it that much better.  Good work today.  It was a privilege to lead you all.  Thank you for your example and commitment.

Peace out,
Umbrella