What was billed to be an “Evil Metz Brothers” workout turned out not to be true, as we are not really brothers.  As for the evilness, some might argue there were flashes of horribleness, though not enough for anyone to dry heave merlot (at least none seen by YHC).  The Pax covered about 2.25 miles (map of path) across some of the hills of Tega Cay, with a few pain stations along the way.

The Thang:

Old Bay on Q

•  COP
  • SSH x25
  • Peter Parker x25
  • Flutter x25
• Run-n-Gun
  • Run out to tennis courts for BLIMPS
    • SSH until 6 is in
    • 5 Burpees
    • 10 Lunges each leg
    • 15 Imperial Walkers
    • 20 Mountain Climbers
    • 25 Plank Jacks
    • 30 Squats
    • LBCs until 6 is done
  • Continue running low wall for another round of BLIMPS
    • Irkins until 6 arrived
    • 5 Burpees
    • 10 lunges/leg
    • 15 IW
    • 20 mtn clmbers
    • 25 plank jacks
    • 30 squats
    • LBC’s until 6 is done
  • Continue running to rocks
    • Pick partner (size will matter later)
    • Pick out rock for the team
    • Partner 1 run to next road and back
    • Partner 2 overhead presses rock
    • Flapjack
    • Repeat triceps extensions
    • Return Rocks
  • Run back to baseball field
    • Stop half way and bear crawl back until the 6 catches

Zima on Q

• 4 corner sets
  • Upper body – Merkin sets, partner carry between corners
    • 10 diamonds
    • 20 regular
    • 30 wide arm
    • 40 dry docks
  • Lower body, wheelbarrow between corners
    • 10 donkey kicks
    • 20 monkey jumpers
    • 30 split lunges
    • 40 squats
• Jack Webs (1:4) through 10
• Lt. Dans (1:4) through 11ish
• Ab lab – pax choice through a few rounds

I think I also speak for Zima when I say we greatly enjoyed sweating out a downPAINment with the fellow pax of Alcatraz.  It was an honor to post with Tega Cay’s finest, hard-working men.

AYE!

-old bay and zima