Saturday dawned gorgeous and didn’t even give a glimmer to the monsoon that would descend on the Carolinas Sunday.  it was a great morning to workout.

With my back and ankle issues, I wasn’t running anywhere very far and one of the brothers had already contacted me that he wasn’t able to either, so we were staying close to the school.  Does’t mean we won’t sweat!  Here’s the deal:

COP

SSH
Merkins
Moroccan Nightclub (A fan favorite)
Hillbillies

The Thang

After we were warmed up, we headed over to the track for 11’s.  Obviously there isn’t a hill close to the school so I modified it to allow for pax to walk if needed.

At one end of the track we did jump squats and the other Carolina dry docks until the runners had finished their entire set of eleven.  If you could run, you ran.  Otherwise walk. The three runners were all looking strong.  Great work guys!

After 11’s we made our way back to the school where my flashy sound box was waiting along with a 20 lb and 30 lb kettle bell.

Since no one else had kettle bells we made due and it worked out pretty well I think.  We did the following exercises, once with a 20 lb and the other with the 30 lb bell and in between you were doing some type of exercise while you waited on the bell.

Curls
Triceps extensions
Press
Squat and thrust
Lunge
Russian Twist/ aka American Hammer
LBC

Once we finished this round of pain we made our way over to the wall for a little people’s chair.  A little stretching and yoga and we were done!

Great job brothers!  I was starting to wonder if anyone was coming at 6:50 since no one was there.  But Snoopy was there and Sony rolled in, then Mall Cop and Slum Dog made their way in on two wheels.

Ascent is where I first posted the last Saturday in March, 2014 so it will always hold a special place in my heart even though I live in The Fort now.

Thanks for the honor of leading.  Everyone was working hard and taking that Daily Red Pill.

DT out.