This morning 6 men braved soggy conditions to enjoy a beating thrown down by Italian Job and Walker (his virgin Q). You lazy bums that stayed in bed missed a good one (looking at you Burgundy, Posh, Fusion, Padre, Wichester, Cheeto, Bandit, and Pusher).

Warmup

25 SSH

25 Squats

25 Merkins

25 Mountain Climbers

25 Plank Jacks

25 Moroccan Night Clubs

10 Burpees OYO

Mosey to the wall

1 minute People’s Chair

Balls to the Wall

1 minute People’s Chair

Balls to the Wall

Mosey around the school

25 Dips

20 Derkins

20 Step Ups

25 Calf Raises

15 Cliff Hanger Merkins (1 arm pushups on the handrail) x2

Handoff to Walker

Mosey and circle up

25 Merkins

20 Single Count Jump Squats

15 Carolina Dry Docks

20 Jump Lunges

25 Diamond Merkins

4 Corners (5x)

Sprint the length of the parking lot

Karaoke to the next corner

Sprint the length of the parking lot

Karaoke to the next corner

Circle Up

6 Inches for what seemed like an hour

25 Freddy Mercury

2 Minute Plank

25 Crunchy Frogs (not as fun as it sounds)

This is where the exercise got fun. Walker is a certified personal trainer. He treated us to a few minutes of isometric strength training that all you fart sackers missed. We did 4 rounds of chest squeeze, 4 rounds of biceps, and 4 rounds of what I like to call “Walker’s Pole Work.” Basically you use your own body as resistance to strengthen muscles (pushing and pulling simultaneously). By looking at how cut Walker is at 53, that stuff works.

We finished with a long Indian Run around the school and 3 minutes of dealer’s choice ab lab (LBCs, Bombjacks, Hip Thrusts).

Great virgin Q today by Walker and great job gentlemen to show up in the rain (even if Private Ryan didn’t know it was raining when he got up). Glad to lead you men today and proud of the hard work you put in. Keep up the hard work fellas!